Swordfish vs. Pico de gallo — In-Depth Nutrition Comparison
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How are swordfish and pico de gallo different?
- Swordfish is higher than pico de gallo in iron.
- Swordfish covers your daily need for cholesterol, 26% more than pico de gallo.
- Pico de gallo is lower in cholesterol.
Fish, swordfish, cooked, dry heat and PACE, Pico De Gallo types were 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 more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -79.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +627.8% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 1.62µg | 68% | |
| Vitamin B3 | 9.254mg | 58% | |
| Vitamin B6 | 0.615mg | 47% | |
| Protein | 23.45g | 0g | 47% |
| Phosphorus | 304mg | 43% | |
| Cholesterol | 78mg | 0mg | 26% |
| Sodium | 97mg | 469mg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Potassium | 499mg | 15% | |
| Choline | 77.5mg | 14% | |
| Fats | 7.93g | 0g | 12% |
| Saturated fat | 1.911g | 0g | 9% |
| Monounsaturated fat | 3.544g | 9% | |
| Polyunsaturated fat | 1.368g | 9% | |
| Magnesium | 35mg | 8% | |
| Vitamin B5 | 0.417mg | 8% | |
| Vitamin B1 | 0.089mg | 7% | |
| Calories | 172kcal | 31kcal | 7% |
| Zinc | 0.78mg | 7% | |
| Iron | 0.45mg | 0mg | 6% |
| Vitamin B2 | 0.063mg | 5% | |
| Copper | 0.046mg | 5% | |
| Vitamin A | 43µg | 5% | |
| Vitamin C | 0mg | 3.8mg | 4% |
| Carbs | 0g | 9.38g | 3% |
| Calcium | 6mg | 0mg | 1% |
| Manganese | 0.013mg | 1% | |
| Folate | 2µg | 1% | |
| Net carbs | 0g | 9.38g | N/A |
| Sugar | 0g | 6.25g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | 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 |
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 |
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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
72%
1%
Minerals Daily Need Coverage Score
64%
6%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 372mg)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Pico de gallo is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 1.911g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)