Swordfish vs. Spelt — In-Depth Nutrition Comparison
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Differences between swordfish and spelt
- Swordfish is higher in selenium, vitamin B12, and vitamin B6; however, spelt is richer in manganese, copper, iron, fiber, magnesium, and vitamin B1.
- Spelt's daily need coverage for manganese is 129% higher.
- Spelt has less cholesterol.
- Swordfish has a lower glycemic index (0) than spelt (63).
The food types used in this comparison are Fish, swordfish, cooked, dry heat and Spelt, uncooked.
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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 PotassiumPotassium | +28.6% |
| Contains more SeleniumSelenium | +485.5% |
| Contains more MagnesiumMagnesium | +288.6% |
| Contains more CalciumCalcium | +350% |
| Contains more IronIron | +886.7% |
| Contains more CopperCopper | +1010.9% |
| Contains more ZincZinc | +320.5% |
| Contains more PhosphorusPhosphorus | +31.9% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +22846.2% |
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 | +205.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +167.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +309% |
| Contains more Vitamin B2Vitamin B2 | +79.4% |
| Contains more Vitamin B5Vitamin B5 | +156.1% |
| Contains more Vitamin KVitamin K | +3500% |
| Contains more FolateFolate | +2150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.013mg | 2.983mg | 129% |
| Selenium | 68.5µg | 11.7µg | 103% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Copper | 0.046mg | 0.511mg | 52% |
| Iron | 0.45mg | 4.44mg | 50% |
| Fiber | 0g | 10.7g | 43% |
| Vitamin B6 | 0.615mg | 0.23mg | 30% |
| Cholesterol | 78mg | 0mg | 26% |
| Magnesium | 35mg | 136mg | 24% |
| Vitamin B1 | 0.089mg | 0.364mg | 23% |
| Carbs | 0g | 70.19g | 23% |
| Zinc | 0.78mg | 3.28mg | 23% |
| Starch | 53.92g | 22% | |
| Protein | 23.45g | 14.57g | 18% |
| Vitamin B3 | 9.254mg | 6.843mg | 15% |
| Phosphorus | 304mg | 401mg | 14% |
| Choline | 77.5mg | 14% | |
| Vitamin B5 | 0.417mg | 1.068mg | 13% |
| Folate | 2µg | 45µg | 11% |
| Vitamin E | 2.41mg | 0.79mg | 11% |
| Monounsaturated fat | 3.544g | 0.445g | 8% |
| Calories | 172kcal | 338kcal | 8% |
| Fats | 7.93g | 2.43g | 8% |
| Saturated fat | 1.911g | 0.406g | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B2 | 0.063mg | 0.113mg | 4% |
| Sodium | 97mg | 8mg | 4% |
| Potassium | 499mg | 388mg | 3% |
| Vitamin K | 0.1µg | 3.6µg | 3% |
| Calcium | 6mg | 27mg | 2% |
| Polyunsaturated fat | 1.368g | 1.258g | 1% |
| Net carbs | 0g | 59.49g | N/A |
| Sugar | 0g | 6.82g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.132mg | 0% |
| Threonine | 1.035mg | 0.443mg | 0% |
| Isoleucine | 1.088mg | 0.552mg | 0% |
| Leucine | 1.919mg | 1.07mg | 0% |
| Lysine | 2.168mg | 0.409mg | 0% |
| Methionine | 0.699mg | 0.258mg | 0% |
| Phenylalanine | 0.922mg | 0.737mg | 0% |
| Valine | 1.216mg | 0.681mg | 0% |
| Histidine | 0.695mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.9% |
| Contains more FatsFats | +226.3% |
| Contains more WaterWater | +519.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +397.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +696.4% |
| Contains less Sat. FatSaturated fat | -78.8% |
~equal in
Polyunsaturated fat
~1.258g