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  6. Swordfish vs. Vanilla extract

Swordfish vs. Vanilla extract — In-Depth Nutrition Comparison

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Differences between swordfish and vanilla extract

  • Swordfish is higher than vanilla extract in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium.
  • Swordfish's daily need coverage for selenium is 125% higher.
  • Vanilla extract has less cholesterol.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Vanilla extract.

Infographic

Swordfish vs Vanilla extract infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +191.7%
Contains more PotassiumPotassium +237.2%
Contains more IronIron +275%
Contains more ZincZinc +609.1%
Contains more PhosphorusPhosphorus +4966.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +83.3%
Contains more CopperCopper +56.5%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +1669.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +709.1%
Contains more Vitamin B3Vitamin B3 +2077.4%
Contains more Vitamin B5Vitamin B5 +1091.4%
Contains more Vitamin B6Vitamin B6 +2265.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +50.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Vanilla extract DV% diff.
Selenium 68.5µg 0µg 125%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.425mg 55%
Protein 23.45g 0.06g 47%
Vitamin B6 0.615mg 0.026mg 45%
Phosphorus 304mg 6mg 43%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 0mg 16%
Choline 77.5mg 14%
Fats 7.93g 0.06g 12%
Potassium 499mg 148mg 10%
Monounsaturated fat 3.544g 0.01g 9%
Saturated fat 1.911g 0.01g 9%
Manganese 0.013mg 0.23mg 9%
Polyunsaturated fat 1.368g 0.004g 9%
Vitamin B5 0.417mg 0.035mg 8%
Vitamin B1 0.089mg 0.011mg 7%
Calories 172kcal 288kcal 6%
Zinc 0.78mg 0.11mg 6%
Vitamin A 43µg 0µg 5%
Magnesium 35mg 12mg 5%
Sodium 97mg 9mg 4%
Iron 0.45mg 0.12mg 4%
Carbs 0g 12.65g 4%
Copper 0.046mg 0.072mg 3%
Vitamin B2 0.063mg 0.095mg 2%
Calcium 6mg 11mg 1%
Folate 2µg 0µg 1%
Net carbs 0g 12.65g N/A
Sugar 0g 12.65g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +38983.3%
Contains more FatsFats +13116.7%
Contains more WaterWater +29.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +9525%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +35340%
Contains more Poly. FatPolyunsaturated fat +34100%
Contains less Sat. FatSaturated fat -99.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.