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Swordfish vs. Spätzle — In-Depth Nutrition Comparison

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Differences between swordfish and spätzle

  • Swordfish is higher in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, potassium, and choline; however, spätzle is richer in manganese.
  • Swordfish's daily need coverage for selenium is 81% higher.
  • Swordfish has 23 times more vitamin B3 than spätzle. While swordfish has 9.254mg of vitamin B3, spätzle has only 0.4mg.
  • Spätzle has less cholesterol.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Swordfish vs Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +1213.2%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -41.2%
Contains more SeleniumSelenium +186.6%
Contains more CalciumCalcium +100%
Contains more IronIron +33.3%
Contains more CopperCopper +113%
Contains more ManganeseManganese +2323.1%

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% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin EVitamin E +1317.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +2213.5%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +1237%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +201.6%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg

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
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +416.5%
Contains more FatsFats +283.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +38.9%
~equal in Water ~67.73g

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +510%
Contains more Poly. FatPolyunsaturated fat +147.8%
Contains less Sat. FatSaturated fat -78.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Spätzle DV% diff.
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Selenium 68.5µg 23.9µg 81%
Vitamin B12 1.62µg 0.09µg 64%
Vitamin B3 9.254mg 0.4mg 55%
Vitamin B6 0.615mg 0.046mg 44%
Protein 23.45g 4.54g 38%
Phosphorus 304mg 76mg 33%
Cholesterol 78mg 29mg 16%
Vitamin E 2.41mg 0.17mg 15%
Potassium 499mg 38mg 14%
Manganese 0.013mg 0.315mg 13%
Choline 77.5mg 25.7mg 9%
Fats 7.93g 2.07g 9%
Carbs 0g 25.16g 8%
Saturated fat 1.911g 0.419g 7%
Monounsaturated fat 3.544g 0.581g 7%
Copper 0.046mg 0.098mg 6%
Fiber 0g 1.2g 5%
Vitamin B1 0.089mg 0.03mg 5%
Polyunsaturated fat 1.368g 0.552g 5%
Vitamin A 43µg 6µg 4%
Sodium 97mg 165mg 3%
Magnesium 35mg 21mg 3%
Vitamin B2 0.063mg 0.02mg 3%
Vitamin B5 0.417mg 0.263mg 3%
Calories 172kcal 138kcal 2%
Iron 0.45mg 0.6mg 2%
Zinc 0.78mg 0.65mg 1%
Folate 2µg 7µg 1%
Calcium 6mg 12mg 1%
Net carbs 0g 23.96g N/A
Sugar 0g 0.4g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g 0.029g N/A
Tryptophan 0.265mg 0.043mg 0%
Threonine 1.035mg 0.138mg 0%
Isoleucine 1.088mg 0.19mg 0%
Leucine 1.919mg 0.365mg 0%
Lysine 2.168mg 0.137mg 0%
Methionine 0.699mg 0.086mg 0%
Phenylalanine 0.922mg 0.24mg 0%
Valine 1.216mg 0.22mg 0%
Histidine 0.695mg 0.121mg 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?

ok
ok
is better in case of low diet
Swordfish Spätzle
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
6%
Spätzle
Minerals Daily Need Coverage Score
64%
Swordfish
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 68mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 1.492g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.