Swordfish vs. Ricotta — In-Depth Nutrition Comparison
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What are the differences between swordfish and ricotta?
- Swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and potassium, yet ricotta is higher in calcium.
- Swordfish's daily need coverage for vitamin D is 109% more.
- Swordfish has 89 times more vitamin B3 than ricotta. While swordfish has 9.254mg of vitamin B3, ricotta has only 0.104mg.
- The amount of saturated fat in swordfish is lower.
- The glycemic index of swordfish is lower.
We used Fish, swordfish, cooked, dry heat and Cheese, ricotta, whole milk types in this article.
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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 | +218.2% |
| Contains more PotassiumPotassium | +375.2% |
| Contains more IronIron | +18.4% |
| Contains more CopperCopper | +119% |
| Contains more PhosphorusPhosphorus | +92.4% |
| Contains more ManganeseManganese | +116.7% |
| Contains more SeleniumSelenium | +372.4% |
| Contains more CalciumCalcium | +3350% |
| Contains more ZincZinc | +48.7% |
| Contains less SodiumSodium | -13.4% |
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 | +2090.9% |
| Contains more Vitamin DVitamin D | +8200% |
| Contains more Vitamin B1Vitamin B1 | +584.6% |
| Contains more Vitamin B3Vitamin B3 | +8798.1% |
| Contains more Vitamin B5Vitamin B5 | +95.8% |
| Contains more Vitamin B6Vitamin B6 | +1330.2% |
| Contains more Vitamin B12Vitamin B12 | +376.5% |
| Contains more CholineCholine | +342.9% |
| Contains more Vitamin AVitamin A | +179.1% |
| Contains more Vitamin B2Vitamin B2 | +209.5% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 14.5µg | 98% |
| Vitamin D | 666IU | 10IU | 82% |
| Vitamin D | 16.6µg | 0.2µg | 82% |
| Vitamin B3 | 9.254mg | 0.104mg | 57% |
| Vitamin B12 | 1.62µg | 0.34µg | 53% |
| Vitamin B6 | 0.615mg | 0.043mg | 44% |
| Saturated fat | 1.911g | 8.295g | 29% |
| Protein | 23.45g | 11.26g | 24% |
| Phosphorus | 304mg | 158mg | 21% |
| Calcium | 6mg | 207mg | 20% |
| Vitamin E | 2.41mg | 0.11mg | 15% |
| Potassium | 499mg | 105mg | 12% |
| Choline | 77.5mg | 17.5mg | 11% |
| Vitamin B2 | 0.063mg | 0.195mg | 10% |
| Vitamin A | 43µg | 120µg | 9% |
| Cholesterol | 78mg | 51mg | 9% |
| Fats | 7.93g | 12.98g | 8% |
| Polyunsaturated fat | 1.368g | 0.385g | 7% |
| Vitamin B1 | 0.089mg | 0.013mg | 6% |
| Magnesium | 35mg | 11mg | 6% |
| Vitamin B5 | 0.417mg | 0.213mg | 4% |
| Folate | 2µg | 12µg | 3% |
| Zinc | 0.78mg | 1.16mg | 3% |
| Copper | 0.046mg | 0.021mg | 3% |
| Iron | 0.45mg | 0.38mg | 1% |
| Sodium | 97mg | 84mg | 1% |
| Carbs | 0g | 3.04g | 1% |
| Vitamin K | 0.1µg | 1.1µg | 1% |
| Calories | 172kcal | 174kcal | 0% |
| Net carbs | 0g | 3.04g | N/A |
| Sugar | 0g | 0.27g | N/A |
| Manganese | 0.013mg | 0.006mg | 0% |
| Trans fat | 0.056g | N/A | |
| Monounsaturated fat | 3.544g | 3.627g | 0% |
| Tryptophan | 0.265mg | 0.125mg | 0% |
| Threonine | 1.035mg | 0.517mg | 0% |
| Isoleucine | 1.088mg | 0.589mg | 0% |
| Leucine | 1.919mg | 1.221mg | 0% |
| Lysine | 2.168mg | 1.338mg | 0% |
| Methionine | 0.699mg | 0.281mg | 0% |
| Phenylalanine | 0.922mg | 0.556mg | 0% |
| Valine | 1.216mg | 0.692mg | 0% |
| Histidine | 0.695mg | 0.459mg | 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
| Contains more ProteinProtein | +108.3% |
| Contains more FatsFats | +63.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +183.3% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77% |
| Contains more Poly. FatPolyunsaturated fat | +255.3% |
~equal in
Monounsaturated fat
~3.627g
