Swordfish vs. Soy milk — In-Depth Nutrition Comparison
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Differences between swordfish and soy milk
- Swordfish is higher than soy milk in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, potassium, and choline.
- Swordfish's daily need coverage for selenium is 116% higher.
- Soy milk has less cholesterol.
- Swordfish has a lower glycemic index (0) than soy milk (37).
The food types used in this comparison are Fish, swordfish, cooked, dry heat and Soymilk, original, and vanilla, unfortified.
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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 | +40% |
| Contains more PotassiumPotassium | +322.9% |
| Contains more ZincZinc | +550% |
| Contains more PhosphorusPhosphorus | +484.6% |
| Contains more SeleniumSelenium | +1327.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more IronIron | +42.2% |
| Contains more CopperCopper | +178.3% |
| Contains less SodiumSodium | -47.4% |
| Contains more ManganeseManganese | +1615.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2090.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.3% |
| Contains more Vitamin B3Vitamin B3 | +1703.9% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
| Contains more Vitamin B6Vitamin B6 | +698.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +228.4% |
| Contains more Vitamin KVitamin K | +2900% |
| Contains more FolateFolate | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 4.8µg | 116% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0.513mg | 55% |
| Vitamin B6 | 0.615mg | 0.077mg | 41% |
| Protein | 23.45g | 3.27g | 40% |
| Phosphorus | 304mg | 52mg | 36% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin E | 2.41mg | 0.11mg | 15% |
| Potassium | 499mg | 118mg | 11% |
| Choline | 77.5mg | 23.6mg | 10% |
| Fats | 7.93g | 1.75g | 10% |
| Copper | 0.046mg | 0.128mg | 9% |
| Manganese | 0.013mg | 0.223mg | 9% |
| Saturated fat | 1.911g | 0.205g | 8% |
| Monounsaturated fat | 3.544g | 0.401g | 8% |
| Calories | 172kcal | 54kcal | 6% |
| Zinc | 0.78mg | 0.12mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Folate | 2µg | 18µg | 4% |
| Polyunsaturated fat | 1.368g | 0.961g | 3% |
| Magnesium | 35mg | 25mg | 2% |
| Fiber | 0g | 0.6g | 2% |
| Vitamin B1 | 0.089mg | 0.06mg | 2% |
| Sodium | 97mg | 51mg | 2% |
| Iron | 0.45mg | 0.64mg | 2% |
| Calcium | 6mg | 25mg | 2% |
| Vitamin K | 0.1µg | 3µg | 2% |
| Carbs | 0g | 6.28g | 2% |
| Vitamin B5 | 0.417mg | 0.373mg | 1% |
| Net carbs | 0g | 5.68g | N/A |
| Sugar | 0g | 3.99g | N/A |
| Vitamin B2 | 0.063mg | 0.069mg | 0% |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.038mg | 0% |
| Threonine | 1.035mg | 0.108mg | 0% |
| Isoleucine | 1.088mg | 0.114mg | 0% |
| Leucine | 1.919mg | 0.186mg | 0% |
| Lysine | 2.168mg | 0.131mg | 0% |
| Methionine | 0.699mg | 0.027mg | 0% |
| Phenylalanine | 0.922mg | 0.113mg | 0% |
| Valine | 1.216mg | 0.117mg | 0% |
| Histidine | 0.695mg | 0.061mg | 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 | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +617.1% |
| Contains more FatsFats | +353.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +29% |
| Contains more OtherOther | +80.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +783.8% |
| Contains more Poly. FatPolyunsaturated fat | +42.4% |
| Contains less Sat. FatSaturated fat | -89.3% |
