Swordfish vs. Penne — In-Depth Nutrition Comparison
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What are the differences between swordfish and penne?
- Swordfish is higher in vitamin D, phosphorus, potassium, polyunsaturated fat, and monounsaturated fat, yet penne is higher in fiber and calcium.
- Swordfish's daily need coverage for vitamin D is 111% more.
- Swordfish has 7 times more cholesterol than penne. While swordfish has 78mg of cholesterol, penne has only 12mg.
- The glycemic index of swordfish is lower.
We used Fish, swordfish, cooked, dry heat and KASHI Three Cheese Penne, frozen, unprepared 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 | +16.7% |
| Contains more PotassiumPotassium | +309% |
| Contains more CopperCopper | +∞% |
| Contains more PhosphorusPhosphorus | +157.6% |
| Contains less SodiumSodium | -60.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +1383.3% |
| Contains more IronIron | +77.8% |
| Contains more ZincZinc | +41% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 68% | |
| Vitamin B3 | 9.254mg | 58% | |
| Vitamin B6 | 0.615mg | 47% | |
| Protein | 23.45g | 5.7g | 36% |
| Phosphorus | 304mg | 118mg | 27% |
| Cholesterol | 78mg | 12mg | 22% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Potassium | 499mg | 122mg | 11% |
| Fiber | 0g | 2.7g | 11% |
| Calcium | 6mg | 89mg | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Vitamin B1 | 0.089mg | 7% | |
| Sodium | 97mg | 248mg | 7% |
| Monounsaturated fat | 3.544g | 1g | 6% |
| Polyunsaturated fat | 1.368g | 0.4g | 6% |
| Fats | 7.93g | 4g | 6% |
| Carbs | 0g | 16.8g | 6% |
| Vitamin A | 43µg | 5% | |
| Vitamin B2 | 0.063mg | 5% | |
| Copper | 0.046mg | 5% | |
| Iron | 0.45mg | 0.8mg | 4% |
| Zinc | 0.78mg | 1.1mg | 3% |
| Saturated fat | 1.911g | 2.3g | 2% |
| Calories | 172kcal | 126kcal | 2% |
| Folate | 2µg | 1% | |
| Manganese | 0.013mg | 1% | |
| Magnesium | 35mg | 30mg | 1% |
| Net carbs | 0g | 14.1g | N/A |
| Sugar | 0g | 1.9g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | 0.2g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 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 ProteinProtein | +311.4% |
| Contains more FatsFats | +98.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +205.6% |
~equal in
Water
~72.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.9% |
| Contains more Mono. FatMonounsaturated fat | +254.4% |
| Contains more Poly. FatPolyunsaturated fat | +242% |
