Swordfish vs. Tilapia — In-Depth Nutrition Comparison
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Summary of differences between Swordfish and Tilapia
- Swordfish has more Vitamin D, Vitamin B6, Vitamin B3, Selenium, Phosphorus, and Vitamin E, while Tilapia has more Vitamin B12.
- Swordfish covers your daily need of Vitamin D 86% more than Tilapia.
- Swordfish contains 5 times more Vitamin B6 than Tilapia. While Swordfish contains 0.615mg of Vitamin B6, Tilapia contains only 0.123mg.
- The amount of Saturated Fat in Tilapia is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, tilapia, cooked, dry heat.
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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 | +31.3% |
| Contains more ZincZinc | +90.2% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more SeleniumSelenium | +25.9% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +53.3% |
| Contains more CopperCopper | +63% |
| Contains less SodiumSodium | -42.3% |
| Contains more ManganeseManganese | +184.6% |
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 | +205.1% |
| Contains more Vitamin DVitamin D | +348.6% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more CholineCholine | +51.1% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +59.2% |
| Contains more Vitamin B12Vitamin B12 | +14.8% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +199.2% |
| Contains more OtherOther | +-192.3% |
| Contains more ProteinProtein | +11.5% |
~equal in
Carbs
~0g
~equal in
Water
~71.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +271.1% |
| Contains more Poly. FatPolyunsaturated fat | +128% |
| Contains less Sat. FatSaturated Fat | -50.8% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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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Opinion |
| Calories | 172kcal | 128kcal |
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| Protein | 23.45g | 26.15g |
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| Fats | 7.93g | 2.65g |
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| Cholesterol | 78mg | 57mg |
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| Vitamin D | 666IU | 150IU |
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| Magnesium | 35mg | 34mg |
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| Calcium | 6mg | 14mg |
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| Potassium | 499mg | 380mg |
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| Iron | 0.45mg | 0.69mg |
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| Copper | 0.046mg | 0.075mg |
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| Zinc | 0.78mg | 0.41mg |
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| Phosphorus | 304mg | 204mg |
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| Sodium | 97mg | 56mg |
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| Vitamin A | 129IU | 0IU |
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| Vitamin A | 43µg | 0µg |
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| Vitamin E | 2.41mg | 0.79mg |
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| Vitamin D | 16.6µg | 3.7µg |
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| Manganese | 0.013mg | 0.037mg |
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| Selenium | 68.5µg | 54.4µg |
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| Vitamin B1 | 0.089mg | 0.093mg |
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| Vitamin B2 | 0.063mg | 0.073mg |
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| Vitamin B3 | 9.254mg | 4.745mg |
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| Vitamin B5 | 0.417mg | 0.664mg |
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| Vitamin B6 | 0.615mg | 0.123mg |
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| Vitamin B12 | 1.62µg | 1.86µg |
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| Vitamin K | 0.1µg | 0.9µg |
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| Folate | 2µg | 6µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg | 51.3mg |
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| Saturated Fat | 1.911g | 0.94g |
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| Monounsaturated Fat | 3.544g | 0.955g |
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| Polyunsaturated fat | 1.368g | 0.6g |
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| Tryptophan | 0.265mg | 0.265mg | |
| Threonine | 1.035mg | 1.156mg |
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| Isoleucine | 1.088mg | 1.22mg |
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| Leucine | 1.919mg | 2.04mg |
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| Lysine | 2.168mg | 2.315mg |
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| Methionine | 0.699mg | 0.766mg |
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| Phenylalanine | 0.922mg | 1.05mg |
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| Valine | 1.216mg | 1.28mg |
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| Histidine | 0.695mg | 0.585mg |
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| Omega-3 - EPA | 0.127g | 0.005g |
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| Omega-3 - DHA | 0.772g | 0.13g |
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| Omega-3 - ALA | 0.045g |
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| Omega-3 - DPA | 0.168g | 0.06g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.015g |
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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 | Equal | |
| 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
91%
45%
Minerals Daily Need Coverage Score
64%
52%
Comparison summary
Which food is lower in Cholesterol?
Tilapia is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Tilapia contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Tilapia is lower in Saturated Fat (difference - 0.971g)
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?
?
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.