Swordfish vs. Ricotta — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
14%
Minerals Daily Need Coverage Score
64%
29%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 6.384g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Ricotta is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Ricotta contains less Sodium (difference - 13mg)