Swordfish vs. Porridge — In-Depth Nutrition Comparison
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The main differences between swordfish and porridge
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium; however, porridge has more iron.
- Daily need coverage for selenium for swordfish is 119% higher.
- Porridge is lower in cholesterol.
- Porridge has a higher glycemic index than swordfish.
Food types used in this article are Fish, swordfish, cooked, dry heat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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 | +600% |
| Contains more PotassiumPotassium | +3018.8% |
| Contains more CopperCopper | +15% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +1926.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2346.4% |
| Contains more CalciumCalcium | +1350% |
| Contains more IronIron | +731.1% |
| Contains less SodiumSodium | -93.8% |
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 | +11950% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.8% |
| Contains more Vitamin B2Vitamin B2 | +152% |
| Contains more Vitamin B3Vitamin B3 | +1679.6% |
| Contains more Vitamin B5Vitamin B5 | +487.3% |
| Contains more Vitamin B6Vitamin B6 | +4630.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 2.8µg | 119% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0.52mg | 55% |
| Vitamin B6 | 0.615mg | 0.013mg | 46% |
| Protein | 23.45g | 1.44g | 44% |
| Phosphorus | 304mg | 15mg | 41% |
| Iron | 0.45mg | 3.74mg | 41% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin E | 2.41mg | 0.02mg | 16% |
| Potassium | 499mg | 16mg | 14% |
| Choline | 77.5mg | 14% | |
| Fats | 7.93g | 0.21g | 12% |
| Monounsaturated fat | 3.544g | 0.028g | 9% |
| Saturated fat | 1.911g | 0.033g | 9% |
| Calcium | 6mg | 87mg | 8% |
| Polyunsaturated fat | 1.368g | 0.114g | 8% |
| Magnesium | 35mg | 5mg | 7% |
| Vitamin B5 | 0.417mg | 0.071mg | 7% |
| Calories | 172kcal | 50kcal | 6% |
| Zinc | 0.78mg | 0.13mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Sodium | 97mg | 6mg | 4% |
| Carbs | 0g | 10.52g | 4% |
| Vitamin B2 | 0.063mg | 0.025mg | 3% |
| Vitamin B1 | 0.089mg | 0.055mg | 3% |
| Folate | 2µg | 12µg | 3% |
| Fiber | 0g | 0.5g | 2% |
| Manganese | 0.013mg | 0mg | 1% |
| Copper | 0.046mg | 0.04mg | 1% |
| Net carbs | 0g | 10.02g | N/A |
| Sugar | 0g | 0.03g | N/A |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.02mg | 0% |
| Threonine | 1.035mg | 0.045mg | 0% |
| Isoleucine | 1.088mg | 0.063mg | 0% |
| Leucine | 1.919mg | 0.11mg | 0% |
| Lysine | 2.168mg | 0.037mg | 0% |
| Methionine | 0.699mg | 0.027mg | 0% |
| Phenylalanine | 0.922mg | 0.078mg | 0% |
| Valine | 1.216mg | 0.07mg | 0% |
| Histidine | 0.695mg | 0.033mg | 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 | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1528.5% |
| Contains more FatsFats | +3676.2% |
| Contains more OtherOther | +63.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +28.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12557.1% |
| Contains more Poly. FatPolyunsaturated fat | +1100% |
| Contains less Sat. FatSaturated fat | -98.3% |
