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  6. Swordfish vs. Snail

Swordfish vs. Snail — In-Depth Nutrition Comparison

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Differences between swordfish and snail

  • Swordfish is higher in vitamin D*, selenium, vitamin B3, vitamin B12, and vitamin B6; however, snail is richer in magnesium, copper, iron, and vitamin E.
  • Swordfish's daily need coverage for vitamin D* is 83% higher.
  • Swordfish has 7 times more vitamin B3 than snail. While swordfish has 9.254mg of vitamin B3, snail has only 1.4mg.
  • Snail has less cholesterol.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Mollusks, snail, raw.

Infographic

Swordfish vs Snail 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.
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%
Snail
Snail
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 3% 34% 131% 133% 27% 117% 9.1% 0% 149%
Contains more PotassiumPotassium +30.6%
Contains more PhosphorusPhosphorus +11.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +614.3%
Contains more CalciumCalcium +66.7%
Contains more IronIron +677.8%
Contains more CopperCopper +769.6%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -27.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Snail
Snail
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 10% 100% 2.5% 28% 26% 0% 30% 63% 0.25% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +43.3%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B3Vitamin B3 +561%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +373.1%
Contains more Vitamin B12Vitamin B12 +224%
Contains more Vitamin EVitamin E +107.5%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Swordfish Snail DV% diff.
Vitamin D* 666 IU 0 IU 83%
Vitamin D 16.6µg 0µg 83%
Selenium 68.5µg 27.4µg 75%
Magnesium 35mg 250mg 51%
Vitamin B3 9.254mg 1.4mg 49%
Vitamin B12 1.62µg 0.5µg 47%
Copper 0.046mg 0.4mg 39%
Iron 0.45mg 3.5mg 38%
Vitamin B6 0.615mg 0.13mg 37%
Vitamin E 2.41mg 5mg 17%
Protein 23.45g 16.1g 15%
Fats 7.93g 1.4g 10%
Cholesterol 78mg 50mg 9%
Vitamin B5 0.417mg 8%
Monounsaturated fat 3.544g 0.259g 8%
Vitamin B1 0.089mg 0.01mg 7%
Saturated fat 1.911g 0.361g 7%
Polyunsaturated fat 1.368g 0.252g 7%
Phosphorus 304mg 272mg 5%
Calories 172kcal 90kcal 4%
Vitamin B2 0.063mg 0.12mg 4%
Potassium 499mg 382mg 3%
Zinc 0.78mg 1mg 2%
Choline 77.5mg 65mg 2%
Carbs 0g 2g 1%
Sodium 97mg 70mg 1%
Vitamin A 43µg 30µg 1%
Manganese 0.013mg 1%
Folate 2µg 6µg 1%
Protein per 100 calories 14g 18g N/A
Calories per 10 g protein 73kcal 56kcal N/A
Weight per 100 calories 58g 111g N/A
Unsaturated / Saturated Fat ratio 2.6 1.4 N/A
Net carbs 0g 2g N/A
Calcium 6mg 10mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g 0.119g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0.099g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
Snail
Snail
3
16% 2% 79%
Protein: 16.1 g
Fats: 1.4 g
Carbs: 2 g
Water: 79.2 g
Other: 1.3 g
Contains more ProteinProtein +45.7%
Contains more FatsFats +466.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%
Contains more OtherOther +261.1%

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
Snail
Snail
1
41% 30% 29%
Saturated fat: Sat. Fat 0.361 g
Monounsaturated fat: Mono. Fat 0.259 g
Polyunsaturated fat: Poly. Fat 0.252 g
Contains more Mono. FatMonounsaturated fat +1268.3%
Contains more Poly. FatPolyunsaturated fat +442.9%
Contains less Sat. FatSaturated fat -81.1%

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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. Snail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167744/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.