Swordfish vs. Ostrich — In-Depth Nutrition Comparison
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What are the differences between swordfish and ostrich?
- Swordfish is higher in selenium, vitamin E, and vitamin B3, yet ostrich is higher in vitamin B12, zinc, iron, vitamin B5, vitamin B2, vitamin B1, and copper.
- Ostrich's daily need coverage for vitamin B12 is 193% more.
- Swordfish has 10 times more vitamin E than ostrich. While swordfish has 2.41mg of vitamin E, ostrich has only 0.23mg.
We used Fish, swordfish, cooked, dry heat and Ostrich, tip trimmed, cooked types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +37.8% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains more SeleniumSelenium | +82.7% |
| Contains more IronIron | +520% |
| Contains more CopperCopper | +230.4% |
| Contains more ZincZinc | +521.8% |
| Contains less SodiumSodium | -17.5% |
| Contains more ManganeseManganese | +46.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +947.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +29.6% |
| Contains more Vitamin B6Vitamin B6 | +12.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.7% |
| Contains more Vitamin B2Vitamin B2 | +363.5% |
| Contains more Vitamin B5Vitamin B5 | +216.1% |
| Contains more Vitamin B12Vitamin B12 | +285.8% |
| Contains more FolateFolate | +650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +208.6% |
| Contains more ProteinProtein | +21.5% |
| Contains more OtherOther | +19.4% |
~equal in
Carbs
~0g
~equal in
Water
~68.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +265.4% |
| Contains more Poly. FatPolyunsaturated fat | +210.9% |
| Contains less Sat. FatSaturated fat | -47.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.62µg | 6.25µg | 193% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Selenium | 68.5µg | 37.5µg | 56% |
| Zinc | 0.78mg | 4.85mg | 37% |
| Iron | 0.45mg | 2.79mg | 29% |
| Vitamin B5 | 0.417mg | 1.318mg | 18% |
| Vitamin B2 | 0.063mg | 0.292mg | 18% |
| Vitamin E | 2.41mg | 0.23mg | 15% |
| Choline | 77.5mg | 14% | |
| Vitamin B3 | 9.254mg | 7.143mg | 13% |
| Copper | 0.046mg | 0.152mg | 12% |
| Vitamin B1 | 0.089mg | 0.232mg | 12% |
| Protein | 23.45g | 28.49g | 10% |
| Fats | 7.93g | 2.57g | 8% |
| Phosphorus | 304mg | 251mg | 8% |
| Monounsaturated fat | 3.544g | 0.97g | 6% |
| Polyunsaturated fat | 1.368g | 0.44g | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B6 | 0.615mg | 0.545mg | 5% |
| Saturated fat | 1.911g | 1g | 4% |
| Potassium | 499mg | 362mg | 4% |
| Folate | 2µg | 15µg | 3% |
| Magnesium | 35mg | 25mg | 2% |
| Cholesterol | 78mg | 85mg | 2% |
| Calories | 172kcal | 145kcal | 1% |
| Sodium | 97mg | 80mg | 1% |
| Calcium | 6mg | 6mg | 0% |
| Manganese | 0.013mg | 0.019mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.254mg | 0% |
| Threonine | 1.035mg | 1.25mg | 0% |
| Isoleucine | 1.088mg | 1.354mg | 0% |
| Leucine | 1.919mg | 2.315mg | 0% |
| Lysine | 2.168mg | 2.516mg | 0% |
| Methionine | 0.699mg | 0.796mg | 0% |
| Phenylalanine | 0.922mg | 1.176mg | 0% |
| Valine | 1.216mg | 1.407mg | 0% |
| Histidine | 0.695mg | 0.716mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
72%
97%
Minerals Daily Need Coverage Score
64%
66%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Ostrich contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Ostrich is lower in Saturated fat (difference - 0.911g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.