Swordfish vs. Tamale — In-Depth Nutrition Comparison
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How are swordfish and tamale different?
- Swordfish is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and potassium, while tamale is higher in fiber.
- Swordfish covers your daily need for selenium, 114% more than tamale.
- Tamale is lower in cholesterol.
- Tamale has a higher glycemic index (82) than swordfish (0).
Fish, swordfish, cooked, dry heat and Tamales (Navajo) types were 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 more MagnesiumMagnesium | +59.1% |
| Contains more PotassiumPotassium | +280.9% |
| Contains more PhosphorusPhosphorus | +207.1% |
| Contains less SodiumSodium | -77.3% |
| Contains more SeleniumSelenium | +1041.7% |
| Contains more CalciumCalcium | +383.3% |
| Contains more IronIron | +171.1% |
| Contains more CopperCopper | +37% |
| Contains more ZincZinc | +89.7% |
| Contains more ManganeseManganese | +1238.5% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78% |
| Contains more Vitamin B3Vitamin B3 | +482% |
| Contains more Vitamin B5Vitamin B5 | +103.4% |
| Contains more Vitamin B6Vitamin B6 | +330.1% |
| Contains more Vitamin B12Vitamin B12 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +27% |
| Contains more FolateFolate | +650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 6µg | 114% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B3 | 9.254mg | 1.59mg | 48% |
| Vitamin B12 | 1.62µg | 0.54µg | 45% |
| Vitamin B6 | 0.615mg | 0.143mg | 36% |
| Protein | 23.45g | 6.28g | 34% |
| Phosphorus | 304mg | 99mg | 29% |
| Cholesterol | 78mg | 17mg | 20% |
| Vitamin E | 2.41mg | 0mg | 16% |
| Sodium | 97mg | 427mg | 14% |
| Choline | 77.5mg | 14% | |
| Fiber | 0g | 3.1g | 12% |
| Potassium | 499mg | 131mg | 11% |
| Iron | 0.45mg | 1.22mg | 10% |
| Manganese | 0.013mg | 0.174mg | 7% |
| Zinc | 0.78mg | 1.48mg | 6% |
| Carbs | 0g | 18.12g | 6% |
| Starch | 12.27g | 5% | |
| Vitamin A | 43µg | 0µg | 5% |
| Polyunsaturated fat | 1.368g | 0.688g | 5% |
| Vitamin B5 | 0.417mg | 0.205mg | 4% |
| Fats | 7.93g | 6.12g | 3% |
| Magnesium | 35mg | 22mg | 3% |
| Vitamin B1 | 0.089mg | 0.05mg | 3% |
| Folate | 2µg | 15µg | 3% |
| Saturated fat | 1.911g | 2.396g | 2% |
| Calcium | 6mg | 29mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Copper | 0.046mg | 0.063mg | 2% |
| Monounsaturated fat | 3.544g | 2.739g | 2% |
| Calories | 172kcal | 153kcal | 1% |
| Vitamin B2 | 0.063mg | 0.08mg | 1% |
| Net carbs | 0g | 15.02g | N/A |
| Sugar | 0g | 0.99g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.052mg | 0% |
| Threonine | 1.035mg | 0.239mg | 0% |
| Isoleucine | 1.088mg | 0.271mg | 0% |
| Leucine | 1.919mg | 0.568mg | 0% |
| Lysine | 2.168mg | 0.427mg | 0% |
| Methionine | 0.699mg | 0.15mg | 0% |
| Phenylalanine | 0.922mg | 0.275mg | 0% |
| Valine | 1.216mg | 0.318mg | 0% |
| Histidine | 0.695mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - ALA | 0.029g | 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 | +273.4% |
| Contains more FatsFats | +29.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +283.3% |
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20.2% |
| Contains more Mono. FatMonounsaturated fat | +29.4% |
| Contains more Poly. FatPolyunsaturated fat | +98.8% |
