Swordfish vs. Pilaf — In-Depth Nutrition Comparison
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Summary of differences between swordfish and pilaf
- Swordfish has more vitamin D, vitamin B12, selenium, and phosphorus, while pilaf has more folate, vitamin B1, manganese, and iron.
- Swordfish covers your daily need for vitamin D, 111% more than pilaf.
- Swordfish contains 81 times more vitamin B12 than pilaf. While swordfish contains 1.62µg of vitamin B12, pilaf contains only 0.02µg.
- The amount of cholesterol in pilaf is lower.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of pilaf is 60.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 PotassiumPotassium | +165.4% |
| Contains more PhosphorusPhosphorus | +97.4% |
| Contains less SodiumSodium | -92.6% |
| Contains more SeleniumSelenium | +111.4% |
| Contains more CalciumCalcium | +1283.3% |
| Contains more IronIron | +442.2% |
| Contains more CopperCopper | +260.9% |
| Contains more ZincZinc | +29.5% |
| Contains more ManganeseManganese | +6684.6% |
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 | +975% |
| Contains more Vitamin EVitamin E | +5925% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +51% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
| Contains more Vitamin B12Vitamin B12 | +8000% |
| Contains more CholineCholine | +342.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +577.5% |
| Contains more Vitamin B2Vitamin B2 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +71.5% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +10500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0.02µg | 67% |
| Selenium | 68.5µg | 32.4µg | 66% |
| Folate | 2µg | 212µg | 53% |
| Sodium | 97mg | 1303mg | 52% |
| Vitamin B1 | 0.089mg | 0.603mg | 43% |
| Manganese | 0.013mg | 0.882mg | 38% |
| Starch | 71.23g | 29% | |
| Protein | 23.45g | 10.42g | 26% |
| Cholesterol | 78mg | 1mg | 26% |
| Carbs | 0g | 76.31g | 25% |
| Iron | 0.45mg | 2.44mg | 25% |
| Phosphorus | 304mg | 154mg | 21% |
| Vitamin B3 | 9.254mg | 6.127mg | 20% |
| Vitamin B6 | 0.615mg | 0.4mg | 17% |
| Vitamin E | 2.41mg | 0.04mg | 16% |
| Copper | 0.046mg | 0.166mg | 13% |
| Choline | 77.5mg | 17.5mg | 11% |
| Fats | 7.93g | 1.37g | 10% |
| Potassium | 499mg | 188mg | 9% |
| Calories | 172kcal | 359kcal | 9% |
| Calcium | 6mg | 83mg | 8% |
| Monounsaturated fat | 3.544g | 0.373g | 8% |
| Saturated fat | 1.911g | 0.307g | 7% |
| Polyunsaturated fat | 1.368g | 0.377g | 7% |
| Vitamin B5 | 0.417mg | 0.715mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin A | 43µg | 4µg | 4% |
| Vitamin B2 | 0.063mg | 0.087mg | 2% |
| Zinc | 0.78mg | 1.01mg | 2% |
| Magnesium | 35mg | 32mg | 1% |
| Net carbs | 0g | 75.11g | N/A |
| Sugar | 0g | 1.53g | N/A |
| Vitamin K | 0.1µg | 0.5µg | 0% |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.086mg | 0% |
| Threonine | 1.035mg | 0.221mg | 0% |
| Isoleucine | 1.088mg | 0.279mg | 0% |
| Leucine | 1.919mg | 0.523mg | 0% |
| Lysine | 2.168mg | 0.189mg | 0% |
| Methionine | 0.699mg | 0.145mg | 0% |
| Phenylalanine | 0.922mg | 0.32mg | 0% |
| Valine | 1.216mg | 0.374mg | 0% |
| Histidine | 0.695mg | 0.15mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125% |
| Contains more FatsFats | +478.8% |
| Contains more WaterWater | +749% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +972.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +850.1% |
| Contains more Poly. FatPolyunsaturated fat | +262.9% |
| Contains less Sat. FatSaturated fat | -83.9% |
