Swordfish vs. Tempeh — In-Depth Nutrition Comparison
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A recap on differences between swordfish and tempeh
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6; however, tempeh is higher in copper, manganese, iron, and vitamin B2.
- Swordfish covers your daily selenium needs 125% more than tempeh.
- Tempeh has less cholesterol.
- The glycemic index of tempeh is higher.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Tempeh.
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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 | +21.1% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +131.4% |
| Contains more CalciumCalcium | +1750% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +1117.4% |
| Contains more ZincZinc | +46.2% |
| Contains less SodiumSodium | -90.7% |
| Contains more ManganeseManganese | +9900% |
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 | +14.1% |
| Contains more Vitamin B3Vitamin B3 | +250.5% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more Vitamin B12Vitamin B12 | +1925% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +468.3% |
| Contains more FolateFolate | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0µg | 125% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0.08µg | 64% |
| Copper | 0.046mg | 0.56mg | 57% |
| Manganese | 0.013mg | 1.3mg | 56% |
| Vitamin B3 | 9.254mg | 2.64mg | 41% |
| Vitamin B6 | 0.615mg | 0.215mg | 31% |
| Iron | 0.45mg | 2.7mg | 28% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B2 | 0.063mg | 0.358mg | 23% |
| Polyunsaturated fat | 1.368g | 4.3g | 20% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Calcium | 6mg | 111mg | 11% |
| Magnesium | 35mg | 81mg | 11% |
| Protein | 23.45g | 20.29g | 6% |
| Folate | 2µg | 24µg | 6% |
| Phosphorus | 304mg | 266mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Sodium | 97mg | 9mg | 4% |
| Fats | 7.93g | 10.8g | 4% |
| Zinc | 0.78mg | 1.14mg | 3% |
| Potassium | 499mg | 412mg | 3% |
| Carbs | 0g | 7.64g | 3% |
| Saturated fat | 1.911g | 2.539g | 3% |
| Vitamin B5 | 0.417mg | 0.278mg | 3% |
| Monounsaturated fat | 3.544g | 3.205g | 1% |
| Calories | 172kcal | 192kcal | 1% |
| Vitamin B1 | 0.089mg | 0.078mg | 1% |
| Net carbs | 0g | 7.64g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.194mg | 0% |
| Threonine | 1.035mg | 0.796mg | 0% |
| Isoleucine | 1.088mg | 0.88mg | 0% |
| Leucine | 1.919mg | 1.43mg | 0% |
| Lysine | 2.168mg | 0.908mg | 0% |
| Methionine | 0.699mg | 0.175mg | 0% |
| Phenylalanine | 0.922mg | 0.893mg | 0% |
| Valine | 1.216mg | 0.92mg | 0% |
| Histidine | 0.695mg | 0.466mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.6% |
| Contains more WaterWater | +14.4% |
| Contains more FatsFats | +36.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +350% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -24.7% |
| Contains more Poly. FatPolyunsaturated fat | +214.3% |
~equal in
Monounsaturated fat
~3.205g
