Swordfish vs. Spread — In-Depth Nutrition Comparison
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The main differences between swordfish and spread
- Spread contains less vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B12, and potassium than swordfish.
- Daily need coverage for vitamin D for swordfish is 107% higher.
- Spread has 7 times less selenium than swordfish. Swordfish has 68.5µg of selenium, while spread has 9.7µg.
- Spread is lower in cholesterol.
Food types used in this article are Fish, swordfish, cooked, dry heat and Sandwich spread, pork, beef.
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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 | +337.5% |
| Contains more PotassiumPotassium | +353.6% |
| Contains more PhosphorusPhosphorus | +415.3% |
| Contains less SodiumSodium | -90.4% |
| Contains more SeleniumSelenium | +606.2% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +75.6% |
| Contains more CopperCopper | +182.6% |
| Contains more ZincZinc | +30.8% |
| Contains more ManganeseManganese | +100% |
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 | +65.4% |
| Contains more Vitamin EVitamin E | +38.5% |
| Contains more Vitamin DVitamin D | +2666.7% |
| Contains more Vitamin B3Vitamin B3 | +434.9% |
| Contains more Vitamin B6Vitamin B6 | +412.5% |
| Contains more Vitamin B12Vitamin B12 | +44.6% |
| Contains more CholineCholine | +24.4% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B2Vitamin B2 | +112.7% |
| Contains more Vitamin KVitamin K | +1500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +206.1% |
| Contains more WaterWater | +13.2% |
| Contains more FatsFats | +118.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +672.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68% |
| Contains more Mono. FatMonounsaturated fat | +114% |
| Contains more Poly. FatPolyunsaturated fat | +87.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 9.7µg | 107% |
| Vitamin D | 666IU | 22IU | 81% |
| Vitamin D | 16.6µg | 0.6µg | 80% |
| Vitamin B3 | 9.254mg | 1.73mg | 47% |
| Sodium | 97mg | 1013mg | 40% |
| Vitamin B6 | 0.615mg | 0.12mg | 38% |
| Phosphorus | 304mg | 59mg | 35% |
| Protein | 23.45g | 7.66g | 32% |
| Vitamin B12 | 1.62µg | 1.12µg | 21% |
| Saturated fat | 1.911g | 5.977g | 18% |
| Fats | 7.93g | 17.34g | 14% |
| Cholesterol | 78mg | 38mg | 13% |
| Potassium | 499mg | 110mg | 11% |
| Monounsaturated fat | 3.544g | 7.584g | 10% |
| Copper | 0.046mg | 0.13mg | 9% |
| Polyunsaturated fat | 1.368g | 2.565g | 8% |
| Vitamin B1 | 0.089mg | 0.172mg | 7% |
| Magnesium | 35mg | 8mg | 6% |
| Vitamin B2 | 0.063mg | 0.134mg | 5% |
| Iron | 0.45mg | 0.79mg | 4% |
| Vitamin E | 2.41mg | 1.74mg | 4% |
| Carbs | 0g | 11.94g | 4% |
| Choline | 77.5mg | 62.3mg | 3% |
| Calories | 172kcal | 235kcal | 3% |
| Zinc | 0.78mg | 1.02mg | 2% |
| Vitamin A | 43µg | 26µg | 2% |
| Manganese | 0.013mg | 0.026mg | 1% |
| Vitamin K | 0.1µg | 1.6µg | 1% |
| Fiber | 0g | 0.2g | 1% |
| Calcium | 6mg | 12mg | 1% |
| Net carbs | 0g | 11.74g | N/A |
| Vitamin B5 | 0.417mg | 0.43mg | 0% |
| Folate | 2µg | 2µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.082mg | 0% |
| Threonine | 1.035mg | 0.334mg | 0% |
| Isoleucine | 1.088mg | 0.334mg | 0% |
| Leucine | 1.919mg | 0.6mg | 0% |
| Lysine | 2.168mg | 0.663mg | 0% |
| Methionine | 0.699mg | 0.196mg | 0% |
| Phenylalanine | 0.922mg | 0.301mg | 0% |
| Valine | 1.216mg | 0.356mg | 0% |
| Histidine | 0.695mg | 0.279mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
30%
Minerals Daily Need Coverage Score
64%
33%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 916mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 4.066g)
Which food is lower in Cholesterol?
Spread is lower in Cholesterol (difference - 40mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.