Swordfish vs. Provolone — In-Depth Nutrition Comparison
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What are the main differences between swordfish and provolone?
- Swordfish is richer in vitamin D, selenium, vitamin B3, and vitamin B6, yet provolone is richer in calcium, phosphorus, zinc, and vitamin B2.
- Swordfish's daily need coverage for vitamin D is 108% higher.
- Swordfish has 59 times more vitamin B3 than provolone. Swordfish has 9.254mg of vitamin B3, while provolone has 0.156mg.
- Swordfish contains less saturated fat.
- Swordfish has a lower glycemic index than provolone.
We used Fish, swordfish, cooked, dry heat and Cheese, provolone types in this comparison.
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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 | +25% |
| Contains more PotassiumPotassium | +261.6% |
| Contains more CopperCopper | +76.9% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +30% |
| Contains more SeleniumSelenium | +372.4% |
| Contains more CalciumCalcium | +12500% |
| Contains more IronIron | +15.6% |
| Contains more ZincZinc | +314.1% |
| Contains more PhosphorusPhosphorus | +63.2% |
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.
| Contains more Vitamin EVitamin E | +947.8% |
| Contains more Vitamin DVitamin D | +3220% |
| Contains more Vitamin B1Vitamin B1 | +368.4% |
| Contains more Vitamin B3Vitamin B3 | +5832.1% |
| Contains more Vitamin B6Vitamin B6 | +742.5% |
| Contains more CholineCholine | +403.2% |
| Contains more Vitamin AVitamin A | +448.8% |
| Contains more Vitamin B2Vitamin B2 | +409.5% |
| Contains more Vitamin B5Vitamin B5 | +14.1% |
| Contains more Vitamin KVitamin K | +2100% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +66.7% |
| Contains more FatsFats | +235.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1208.3% |
~equal in
Protein
~25.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.8% |
| Contains more Poly. FatPolyunsaturated fat | +77.9% |
| Contains more Mono. FatMonounsaturated fat | +108.6% |
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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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 14.5µg | 98% |
| Vitamin D | 16.6µg | 0.5µg | 81% |
| Vitamin D | 666IU | 20IU | 81% |
| Calcium | 6mg | 756mg | 75% |
| Saturated fat | 1.911g | 17.078g | 69% |
| Vitamin B3 | 9.254mg | 0.156mg | 57% |
| Vitamin B6 | 0.615mg | 0.073mg | 42% |
| Sodium | 97mg | 876mg | 34% |
| Fats | 7.93g | 26.62g | 29% |
| Phosphorus | 304mg | 496mg | 27% |
| Zinc | 0.78mg | 3.23mg | 22% |
| Vitamin A | 43µg | 236µg | 21% |
| Vitamin B2 | 0.063mg | 0.321mg | 20% |
| Vitamin E | 2.41mg | 0.23mg | 15% |
| Choline | 77.5mg | 15.4mg | 11% |
| Potassium | 499mg | 138mg | 11% |
| Monounsaturated fat | 3.544g | 7.393g | 10% |
| Calories | 172kcal | 351kcal | 9% |
| Vitamin B12 | 1.62µg | 1.46µg | 7% |
| Vitamin B1 | 0.089mg | 0.019mg | 6% |
| Polyunsaturated fat | 1.368g | 0.769g | 4% |
| Protein | 23.45g | 25.58g | 4% |
| Cholesterol | 78mg | 69mg | 3% |
| Copper | 0.046mg | 0.026mg | 2% |
| Magnesium | 35mg | 28mg | 2% |
| Vitamin K | 0.1µg | 2.2µg | 2% |
| Folate | 2µg | 10µg | 2% |
| Iron | 0.45mg | 0.52mg | 1% |
| Vitamin B5 | 0.417mg | 0.476mg | 1% |
| Carbs | 0g | 2.14g | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Manganese | 0.013mg | 0.01mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.345mg | 0% |
| Threonine | 1.035mg | 0.982mg | 0% |
| Isoleucine | 1.088mg | 1.091mg | 0% |
| Leucine | 1.919mg | 2.297mg | 0% |
| Lysine | 2.168mg | 2.646mg | 0% |
| Methionine | 0.699mg | 0.686mg | 0% |
| Phenylalanine | 0.922mg | 1.287mg | 0% |
| Valine | 1.216mg | 1.64mg | 0% |
| Histidine | 0.695mg | 1.115mg | 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 |
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%
32%
Minerals Daily Need Coverage Score
64%
78%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 779mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 15.167g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Provolone is lower in Cholesterol (difference - 9mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.