Swordfish vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between Swordfish and Rice?
- Swordfish is richer in Vitamin D, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin E , yet Rice is richer in Manganese, and Folate.
- Swordfish's daily need coverage for Vitamin D is 111% higher.
- Rice contains less Cholesterol.
We used Fish, swordfish, cooked, dry heat and Rice, white, long-grain, regular, enriched, cooked 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
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Magnesium
+191.7%
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Phosphorus
+607%
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Potassium
+1325.7%
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Zinc
+59.2%
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Selenium
+813.3%
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Calcium
+66.7%
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Iron
+166.7%
Contains
less
Sodium
-99%
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Copper
+50%
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Manganese
+3530.8%
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Magnesium
+191.7%
Contains
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Phosphorus
+607%
Contains
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Potassium
+1325.7%
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Zinc
+59.2%
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Selenium
+813.3%
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Calcium
+66.7%
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Iron
+166.7%
Contains
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Sodium
-99%
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Copper
+50%
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Manganese
+3530.8%
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.
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Vitamin A
+∞%
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Vitamin E
+5925%
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Vitamin D
+∞%
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Vitamin B2
+384.6%
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Vitamin B3
+527%
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Vitamin B6
+561.3%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin B1
+83.1%
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Folate
+2800%
Equal in Vitamin B5 - 0.39
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Vitamin A
+∞%
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Vitamin E
+5925%
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Vitamin D
+∞%
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Vitamin B2
+384.6%
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Vitamin B3
+527%
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Vitamin B6
+561.3%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin B1
+83.1%
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Folate
+2800%
Equal in Vitamin B5 - 0.39
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+771.7%
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Fats
+2732.1%
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Carbs
+∞%
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Other
+16.7%
Equal in Water - 68.44
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Protein
+771.7%
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Fats
+2732.1%
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Carbs
+∞%
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Other
+16.7%
Equal in Water - 68.44
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3927.3%
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Polyunsaturated fat
+1700%
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Saturated Fat
-96%
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Monounsaturated Fat
+3927.3%
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Polyunsaturated fat
+1700%
Contains
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Saturated Fat
-96%
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 27.77g |
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| Protein | 23.45g | 2.69g |
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| Fats | 7.93g | 0.28g |
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| Carbs | 0g | 28.17g |
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| Calories | 172kcal | 130kcal |
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| Sugar | 0g | 0.05g |
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| Fiber | 0g | 0.4g |
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| Calcium | 6mg | 10mg |
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| Iron | 0.45mg | 1.2mg |
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| Magnesium | 35mg | 12mg |
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| Phosphorus | 304mg | 43mg |
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| Potassium | 499mg | 35mg |
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| Sodium | 97mg | 1mg |
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| Zinc | 0.78mg | 0.49mg |
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| Copper | 0.046mg | 0.069mg |
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| Manganese | 0.013mg | 0.472mg |
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| Selenium | 68.5µg | 7.5µg |
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| Vitamin A | 129IU | 0IU |
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| Vitamin A RAE | 43µg | 0µg |
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| Vitamin E | 2.41mg | 0.04mg |
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| Vitamin D | 666IU | 0IU |
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| Vitamin D | 16.6µg | 0µg |
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| Vitamin B1 | 0.089mg | 0.163mg |
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| Vitamin B2 | 0.063mg | 0.013mg |
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| Vitamin B3 | 9.254mg | 1.476mg |
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| Vitamin B5 | 0.417mg | 0.39mg |
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| Vitamin B6 | 0.615mg | 0.093mg |
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| Folate | 2µg | 58µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg | 0µg |
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| Tryptophan | 0.265mg | 0.031mg |
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| Threonine | 1.035mg | 0.096mg |
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| Isoleucine | 1.088mg | 0.116mg |
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| Leucine | 1.919mg | 0.222mg |
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| Lysine | 2.168mg | 0.097mg |
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| Methionine | 0.699mg | 0.063mg |
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| Phenylalanine | 0.922mg | 0.144mg |
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| Valine | 1.216mg | 0.164mg |
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| Histidine | 0.695mg | 0.063mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.077g |
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| Omega-3 - DHA | 0.772g | 0g |
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| Omega-3 - EPA | 0.127g | 0g |
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| Omega-3 - DPA | 0.168g | 0g |
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| Monounsaturated Fat | 3.544g | 0.088g |
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| Polyunsaturated fat | 1.368g | 0.076g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
95%
13%
Minerals Daily Need Coverage Score
64%
22%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 60)
Which food is cheaper?
Swordfish is cheaper (difference - $1)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Rice contains less Sodium (difference - 96mg)
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 1.834g)
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.