Swordfish vs. Safflower — In-Depth Nutrition Comparison
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Important differences between swordfish and safflower
- Swordfish has more vitamin D, vitamin B12, and vitamin B3; however, safflower is richer in copper, vitamin B1, manganese, magnesium, vitamin B5, iron, and phosphorus.
- Safflower's daily need coverage for copper is 189% more.
The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Seeds, safflower seed kernels, dried.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +908.6% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +37.7% |
| Contains more IronIron | +988.9% |
| Contains more CopperCopper | +3697.8% |
| Contains more ZincZinc | +547.4% |
| Contains more PhosphorusPhosphorus | +111.8% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +15392.3% |
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 AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +305.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1206.7% |
| Contains more Vitamin B2Vitamin B2 | +558.7% |
| Contains more Vitamin B5Vitamin B5 | +866.4% |
| Contains more Vitamin B6Vitamin B6 | +90.2% |
| Contains more FolateFolate | +7900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.9% |
| Contains more WaterWater | +1114.6% |
| Contains more FatsFats | +384.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1416.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +36.8% |
| Contains more Poly. FatPolyunsaturated fat | +1963.1% |
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 Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.046mg | 1.747mg | 189% |
| Polyunsaturated fat | 1.368g | 28.223g | 179% |
| Selenium | 68.5µg | 125% | |
| Vitamin B1 | 0.089mg | 1.163mg | 90% |
| Manganese | 0.013mg | 2.014mg | 87% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Magnesium | 35mg | 353mg | 76% |
| Vitamin B5 | 0.417mg | 4.03mg | 72% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Iron | 0.45mg | 4.9mg | 56% |
| Phosphorus | 304mg | 644mg | 49% |
| Fats | 7.93g | 38.45g | 47% |
| Vitamin B3 | 9.254mg | 2.284mg | 44% |
| Vitamin B6 | 0.615mg | 1.17mg | 43% |
| Folate | 2µg | 160µg | 40% |
| Zinc | 0.78mg | 5.05mg | 39% |
| Vitamin B2 | 0.063mg | 0.415mg | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Calories | 172kcal | 517kcal | 17% |
| Vitamin E | 2.41mg | 16% | |
| Protein | 23.45g | 16.18g | 15% |
| Choline | 77.5mg | 14% | |
| Carbs | 0g | 34.29g | 11% |
| Saturated fat | 1.911g | 3.682g | 8% |
| Calcium | 6mg | 78mg | 7% |
| Potassium | 499mg | 687mg | 6% |
| Vitamin A | 43µg | 3µg | 4% |
| Sodium | 97mg | 3mg | 4% |
| Monounsaturated fat | 3.544g | 4.848g | 3% |
| Net carbs | 0g | 34.29g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.183mg | 0% |
| Threonine | 1.035mg | 0.586mg | 0% |
| Isoleucine | 1.088mg | 0.717mg | 0% |
| Leucine | 1.919mg | 1.154mg | 0% |
| Lysine | 2.168mg | 0.534mg | 0% |
| Methionine | 0.699mg | 0.284mg | 0% |
| Phenylalanine | 0.922mg | 0.806mg | 0% |
| Valine | 1.216mg | 1.025mg | 0% |
| Histidine | 0.695mg | 0.452mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
72%
82%
Minerals Daily Need Coverage Score
64%
178%
Comparison summary
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 1.771g)
Which food is cheaper?
Swordfish is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Safflower is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
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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.