Swordfish vs. Rice pudding — In-Depth Nutrition Comparison
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How are swordfish and rice pudding different?
- Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium; however, rice pudding is richer in calcium and vitamin B2.
- Daily need coverage for selenium for swordfish is 121% higher.
- Swordfish contains 21 times more vitamin B3 than rice pudding. While swordfish contains 9.254mg of vitamin B3, rice pudding contains only 0.443mg.
- Rice pudding has less cholesterol.
- Swordfish has a lower glycemic index (0) than rice pudding (59).
Fish, swordfish, cooked, dry heat and Puddings, rice, dry mix, prepared with 2% milk are the varieties used in this article.
Infographic
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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 | +169.2% |
| Contains more PotassiumPotassium | +283.8% |
| Contains more IronIron | +21.6% |
| Contains more CopperCopper | +155.6% |
| Contains more ZincZinc | +105.3% |
| Contains more PhosphorusPhosphorus | +249.4% |
| Contains less SodiumSodium | -11% |
| Contains more SeleniumSelenium | +3505.3% |
| Contains more CalciumCalcium | +1650% |
| Contains more ManganeseManganese | +338.5% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +1975% |
| Contains more Vitamin B1Vitamin B1 | +18.7% |
| Contains more Vitamin B3Vitamin B3 | +1988.9% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
| Contains more Vitamin B6Vitamin B6 | +1657.1% |
| Contains more Vitamin B12Vitamin B12 | +575% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +123.8% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 1.9µg | 121% |
| Vitamin D | 666IU | 34IU | 79% |
| Vitamin D | 16.6µg | 0.8µg | 79% |
| Vitamin B12 | 1.62µg | 0.24µg | 58% |
| Vitamin B3 | 9.254mg | 0.443mg | 55% |
| Vitamin B6 | 0.615mg | 0.035mg | 45% |
| Protein | 23.45g | 3.29g | 40% |
| Phosphorus | 304mg | 87mg | 31% |
| Cholesterol | 78mg | 6mg | 24% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Potassium | 499mg | 130mg | 11% |
| Calcium | 6mg | 105mg | 10% |
| Fats | 7.93g | 1.63g | 10% |
| Polyunsaturated fat | 1.368g | 0.06g | 9% |
| Monounsaturated fat | 3.544g | 0.441g | 8% |
| Carbs | 0g | 20.81g | 7% |
| Vitamin B2 | 0.063mg | 0.141mg | 6% |
| Magnesium | 35mg | 13mg | 5% |
| Zinc | 0.78mg | 0.38mg | 4% |
| Saturated fat | 1.911g | 0.967g | 4% |
| Vitamin B5 | 0.417mg | 0.288mg | 3% |
| Calories | 172kcal | 111kcal | 3% |
| Copper | 0.046mg | 0.018mg | 3% |
| Manganese | 0.013mg | 0.057mg | 2% |
| Vitamin B1 | 0.089mg | 0.075mg | 1% |
| Sodium | 97mg | 109mg | 1% |
| Folate | 2µg | 4µg | 1% |
| Iron | 0.45mg | 0.37mg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 0g | 20.71g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Vitamin A | 43µg | 46µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.039mg | 0% |
| Threonine | 1.035mg | 0.126mg | 0% |
| Isoleucine | 1.088mg | 0.169mg | 0% |
| Leucine | 1.919mg | 0.273mg | 0% |
| Lysine | 2.168mg | 0.221mg | 0% |
| Methionine | 0.699mg | 0.07mg | 0% |
| Phenylalanine | 0.922mg | 0.135mg | 0% |
| Valine | 1.216mg | 0.187mg | 0% |
| Histidine | 0.695mg | 0.075mg | 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
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
3.29 g
Fats:
1.63 g
Carbs:
20.81 g
Water:
73.43 g
Other:
0.84 g
| Contains more ProteinProtein | +612.8% |
| Contains more FatsFats | +386.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +133.3% |
~equal in
Water
~73.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
0.967 g
Monounsaturated fat:
Mono. Fat
0.441 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +703.6% |
| Contains more Poly. FatPolyunsaturated fat | +2180% |
| Contains less Sat. FatSaturated fat | -49.4% |
