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% |
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 |
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% |
