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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

Swordfish vs Rice pudding 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.
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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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.
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
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%
~equal in Vitamin A ~46µg

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
3% 21% 73%
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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
66% 30% 4%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Rice pudding
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Swordfish Rice pudding 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Rice pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Swordfish
11%
Rice pudding
Minerals Daily Need Coverage Score
64%
Swordfish
15%
Rice pudding

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice pudding
Rice pudding is lower in Cholesterol (difference - 72mg)
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 0.944g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.