Swordfish vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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How are Swordfish and Peruvian groundcherry different?
- Swordfish is higher in Vitamin B12, Vitamin B3, and Phosphorus, however, Peruvian groundcherry is richer in Vitamin C, and Iron.
- Daily need coverage for Vitamin B12 from Swordfish is 68% higher.
Fish, swordfish, cooked, dry heat and Groundcherries, (cape-gooseberries or poha), raw are the varieties used 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
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Phosphorus
+660%
Contains
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Calcium
+50%
Contains
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Iron
+122.2%
Contains
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Phosphorus
+660%
Contains
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Calcium
+50%
Contains
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Iron
+122.2%
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.
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Contains
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Vitamin B2
+57.5%
Contains
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Vitamin B3
+230.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+458.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+23.6%
Contains
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Vitamin B2
+57.5%
Contains
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Vitamin B3
+230.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+458.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+23.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+1134.2%
Contains
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Fats
+1032.9%
Contains
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Carbs
+∞%
Contains
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Water
+25.1%
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Other
+122.2%
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Contains
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Protein
+1134.2%
Contains
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Fats
+1032.9%
Contains
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Carbs
+∞%
Contains
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Water
+25.1%
Contains
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Other
+122.2%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 11.2g |
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| Protein | 23.45g | 1.9g |
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| Fats | 7.93g | 0.7g |
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| Carbs | 0g | 11.2g |
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| Calories | 172kcal | 53kcal |
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| Calcium | 6mg | 9mg |
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| Iron | 0.45mg | 1mg |
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| Magnesium | 35mg |
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| Phosphorus | 304mg | 40mg |
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| Potassium | 499mg |
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| Sodium | 97mg |
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| Zinc | 0.78mg |
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| Copper | 0.046mg |
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| Manganese | 0.013mg |
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| Selenium | 68.5µg |
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| Vitamin A | 129IU | 720IU |
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| Vitamin A RAE | 43µg | 36µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin C | 0mg | 11mg |
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| Vitamin B1 | 0.089mg | 0.11mg |
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| Vitamin B2 | 0.063mg | 0.04mg |
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| Vitamin B3 | 9.254mg | 2.8mg |
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| Vitamin B5 | 0.417mg |
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| Vitamin B6 | 0.615mg |
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| Folate | 2µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg |
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| Threonine | 1.035mg |
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| Isoleucine | 1.088mg |
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| Leucine | 1.919mg |
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| Lysine | 2.168mg |
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| Methionine | 0.699mg |
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| Phenylalanine | 0.922mg |
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| Valine | 1.216mg |
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| Histidine | 0.695mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g | 0g |
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| Saturated Fat | 1.911g |
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| Omega-3 - DHA | 0.772g |
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| Omega-3 - EPA | 0.127g |
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| Omega-3 - DPA | 0.168g |
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| Monounsaturated Fat | 3.544g |
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| Polyunsaturated fat | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
95%
14%
Minerals Daily Need Coverage Score
64%
6%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Peruvian groundcherry is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry is lower in Saturated Fat (difference - 1.911g)
Which food is cheaper?
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The foods are relatively equal in price ($)