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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |