Swordfish vs. Sunfish — In-Depth Nutrition Comparison
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How are Swordfish and Sunfish different?
- Swordfish is higher in Selenium, Vitamin B3, Vitamin B6, and Phosphorus, however, Sunfish is richer in Manganese, Copper, Vitamin B12, Iron, Zinc, and Calcium.
- Daily need coverage for Selenium from Swordfish is 95% higher.
- Swordfish contains 6 times more Vitamin B3 than Sunfish. While Swordfish contains 9.254mg of Vitamin B3, Sunfish contains only 1.462mg.
Fish, swordfish, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat are the varieties used in this article.
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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
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Phosphorus
+31.6%
Contains
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Potassium
+11.1%
Contains
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Selenium
+322.8%
Contains
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Calcium
+1616.7%
Contains
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Iron
+242.2%
Contains
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Zinc
+155.1%
Contains
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Copper
+737%
Contains
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Manganese
+6800%
Equal in Magnesium - 38
Equal in Potassium - 449
Equal in Sodium - 103
Contains
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Phosphorus
+31.6%
Contains
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Potassium
+11.1%
Contains
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Selenium
+322.8%
Contains
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Calcium
+1616.7%
Contains
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Iron
+242.2%
Contains
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Zinc
+155.1%
Contains
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Copper
+737%
Contains
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Manganese
+6800%
Equal in Magnesium - 38
Equal in Potassium - 449
Equal in Sodium - 103
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.
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Contains
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Vitamin A
+122.4%
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Vitamin B3
+533%
Contains
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Vitamin B6
+345.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+34.9%
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Vitamin B5
+107.4%
Contains
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Folate
+750%
Contains
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Vitamin B12
+42.6%
Equal in Vitamin B1 - 0.092
Contains
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Vitamin A
+122.4%
Contains
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Vitamin B3
+533%
Contains
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Vitamin B6
+345.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+34.9%
Contains
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Vitamin B5
+107.4%
Contains
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Folate
+750%
Contains
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Vitamin B12
+42.6%
Equal in Vitamin B1 - 0.092
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+781.1%
Contains
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Other
+41.7%
Equal in Protein - 24.87
Equal in Water - 73.72
Contains
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Fats
+781.1%
Contains
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Other
+41.7%
Equal in Protein - 24.87
Equal in Water - 73.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2262.7%
Contains
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Polyunsaturated fat
+334.3%
Contains
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Saturated Fat
-90.7%
Contains
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Monounsaturated Fat
+2262.7%
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Polyunsaturated fat
+334.3%
Contains
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Saturated Fat
-90.7%
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 24.87g |
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| Fats | 7.93g | 0.9g |
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| Calories | 172kcal | 114kcal |
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| Calcium | 6mg | 103mg |
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| Iron | 0.45mg | 1.54mg |
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| Magnesium | 35mg | 38mg |
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| Phosphorus | 304mg | 231mg |
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| Potassium | 499mg | 449mg |
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| Sodium | 97mg | 103mg |
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| Zinc | 0.78mg | 1.99mg |
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| Copper | 0.046mg | 0.385mg |
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| Manganese | 0.013mg | 0.897mg |
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| Selenium | 68.5µg | 16.2µg |
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| Vitamin A | 129IU | 58IU |
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| Vitamin A RAE | 43µg | 17µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin C | 0mg | 1mg |
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| Vitamin B1 | 0.089mg | 0.092mg |
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| Vitamin B2 | 0.063mg | 0.085mg |
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| Vitamin B3 | 9.254mg | 1.462mg |
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| Vitamin B5 | 0.417mg | 0.865mg |
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| Vitamin B6 | 0.615mg | 0.138mg |
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| Folate | 2µg | 17µg |
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| Vitamin B12 | 1.62µg | 2.31µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.279mg |
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| Threonine | 1.035mg | 1.09mg |
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| Isoleucine | 1.088mg | 1.146mg |
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| Leucine | 1.919mg | 2.022mg |
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| Lysine | 2.168mg | 2.284mg |
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| Methionine | 0.699mg | 0.736mg |
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| Phenylalanine | 0.922mg | 0.971mg |
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| Valine | 1.216mg | 1.281mg |
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| Histidine | 0.695mg | 0.732mg |
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| Cholesterol | 78mg | 86mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.178g |
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| Omega-3 - DHA | 0.772g | 0.092g |
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| Omega-3 - EPA | 0.127g | 0.047g |
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| Omega-3 - DPA | 0.168g | 0.042g |
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| Monounsaturated Fat | 3.544g | 0.15g |
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| Polyunsaturated fat | 1.368g | 0.315g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
95%
39%
Minerals Daily Need Coverage Score
64%
66%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish is lower in Saturated Fat (difference - 1.733g)
Which food is richer in minerals?
Sunfish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.