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Swordfish vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between swordfish and semolina?

  • Swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, phosphorus, vitamin E, and vitamin B6, yet semolina is higher in manganese and copper.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • The amount of cholesterol in semolina is lower.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Rice, white, long-grain, parboiled, unenriched, dry types in this article.

Infographic

Swordfish vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +186.8%
Contains more PhosphorusPhosphorus +98.7%
Contains more SeleniumSelenium +244.2%
Contains more CalciumCalcium +1083.3%
Contains more IronIron +64.4%
Contains more CopperCopper +517.4%
Contains more ZincZinc +30.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +7861.5%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +151.7%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +212.3%
Contains more FatsFats +669.9%
Contains more WaterWater +592.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +97.2%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1273.6%
Contains more Poly. FatPolyunsaturated fat +324.8%
Contains less Sat. FatSaturated fat -84.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Semolina DV% diff.
Selenium 68.5µg 19.9µg 88%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Manganese 0.013mg 1.035mg 44%
Protein 23.45g 7.51g 32%
Starch 68.29g 28%
Carbs 0g 80.89g 27%
Vitamin B3 9.254mg 5.048mg 26%
Cholesterol 78mg 0mg 26%
Copper 0.046mg 0.284mg 26%
Phosphorus 304mg 153mg 22%
Vitamin E 2.41mg 0.03mg 16%
Choline 77.5mg 14%
Vitamin B6 0.615mg 0.452mg 13%
Vitamin B1 0.089mg 0.224mg 11%
Fats 7.93g 1.03g 11%
Calories 172kcal 374kcal 10%
Potassium 499mg 174mg 10%
Monounsaturated fat 3.544g 0.258g 8%
Polyunsaturated fat 1.368g 0.322g 7%
Fiber 0g 1.8g 7%
Saturated fat 1.911g 0.294g 7%
Calcium 6mg 71mg 7%
Vitamin B5 0.417mg 0.672mg 5%
Vitamin A 43µg 5%
Sodium 97mg 2mg 4%
Iron 0.45mg 0.74mg 4%
Magnesium 35mg 27mg 2%
Folate 2µg 8µg 2%
Zinc 0.78mg 1.02mg 2%
Vitamin B2 0.063mg 0.05mg 1%
Net carbs 0g 79.09g N/A
Sugar 0g 0.33g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.103mg 0%
Threonine 1.035mg 0.271mg 0%
Isoleucine 1.088mg 0.339mg 0%
Leucine 1.919mg 0.656mg 0%
Lysine 2.168mg 0.215mg 0%
Methionine 0.699mg 0.183mg 0%
Phenylalanine 0.922mg 0.398mg 0%
Valine 1.216mg 0.47mg 0%
Histidine 0.695mg 0.185mg 0%
Fructose 0.02g 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 Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
64%
Swordfish
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 54)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 1.617g)
Which food is richer in minerals?
?
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.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.