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  6. Swordfish vs. Red cabbage

Swordfish vs. Red cabbage — In-Depth Nutrition Comparison

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Summary of differences between swordfish and red cabbage

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6, while red cabbage has more vitamin C, vitamin K, and vitamin A.
  • Swordfish covers your daily need for selenium, 123% more than red cabbage.
  • The amount of cholesterol in red cabbage is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of red cabbage is 32.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Cabbage, red, raw.

Infographic

Swordfish vs Red cabbage infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +118.8%
Contains more PotassiumPotassium +105.3%
Contains more CopperCopper +170.6%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +913.3%
Contains more SeleniumSelenium +11316.7%
Contains more CalciumCalcium +650%
Contains more IronIron +77.8%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +1769.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +2090.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B3Vitamin B3 +2113.9%
Contains more Vitamin B5Vitamin B5 +183.7%
Contains more Vitamin B6Vitamin B6 +194.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +353.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin KVitamin K +38100%
Contains more FolateFolate +800%
~equal in Vitamin B2 ~0.069mg

All nutrients comparison - raw data values

Nutrient Swordfish Red cabbage DV% diff.
Selenium 68.5µg 0.6µg 123%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin C 0mg 57mg 63%
Vitamin B3 9.254mg 0.418mg 55%
Protein 23.45g 1.43g 44%
Phosphorus 304mg 30mg 39%
Vitamin K 0.1µg 38.2µg 32%
Vitamin B6 0.615mg 0.209mg 31%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 0.11mg 15%
Fats 7.93g 0.16g 12%
Choline 77.5mg 17.1mg 11%
Manganese 0.013mg 0.243mg 10%
Saturated fat 1.911g 0.021g 9%
Monounsaturated fat 3.544g 0.012g 9%
Polyunsaturated fat 1.368g 0.08g 9%
Fiber 0g 2.1g 8%
Potassium 499mg 243mg 8%
Calories 172kcal 31kcal 7%
Magnesium 35mg 16mg 5%
Zinc 0.78mg 0.22mg 5%
Vitamin B5 0.417mg 0.147mg 5%
Iron 0.45mg 0.8mg 4%
Folate 2µg 18µg 4%
Calcium 6mg 45mg 4%
Copper 0.046mg 0.017mg 3%
Sodium 97mg 27mg 3%
Vitamin B1 0.089mg 0.064mg 2%
Fructose 1.48g 2%
Carbs 0g 7.37g 2%
Vitamin A 43µg 56µg 1%
Net carbs 0g 5.27g N/A
Sugar 0g 3.83g N/A
Vitamin B2 0.063mg 0.069mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.012mg 0%
Threonine 1.035mg 0.039mg 0%
Isoleucine 1.088mg 0.034mg 0%
Leucine 1.919mg 0.046mg 0%
Lysine 2.168mg 0.049mg 0%
Methionine 0.699mg 0.014mg 0%
Phenylalanine 0.922mg 0.036mg 0%
Valine 1.216mg 0.048mg 0%
Histidine 0.695mg 0.024mg 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1539.9%
Contains more FatsFats +4856.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.4%
Contains more OtherOther +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +29433.3%
Contains more Poly. FatPolyunsaturated fat +1610%
Contains less Sat. FatSaturated fat -98.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.