Swordfish vs. Walnut oil — In-Depth Nutrition Comparison
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How are Swordfish and Walnut oil different?
- Swordfish has more Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Potassium, and Choline than Walnut oil.
- Daily need coverage for Selenium from Swordfish is 125% higher.
- Walnut oil has less Cholesterol.
Fish, swordfish, cooked, dry heat and Oil, walnut are the varieties used in this article.
Infographic
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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.
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Selenium
+∞%
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Sodium
-100%
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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Vitamin A
+∞%
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Vitamin E
+502.5%
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Vitamin D
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin B12
+∞%
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Vitamin K
+14900%
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Vitamin A
+∞%
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Vitamin E
+502.5%
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Vitamin D
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin B12
+∞%
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Vitamin K
+14900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Water
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Other
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Fats
+1161%
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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Protein
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+1161%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-79%
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Monounsaturated Fat
+543.3%
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Polyunsaturated fat
+4527.2%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
9.1 g
Monounsaturated Fat:
22.8 g
Polyunsaturated fat:
63.3 g
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Saturated Fat
-79%
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Monounsaturated Fat
+543.3%
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Polyunsaturated fat
+4527.2%
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 Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 0g |
|
| Fats | 7.93g | 100g |
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| Calories | 172kcal | 884kcal |
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| Calcium | 6mg | 0mg |
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| Iron | 0.45mg | 0mg |
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| Magnesium | 35mg | 0mg |
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| Phosphorus | 304mg | 0mg |
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| Potassium | 499mg | 0mg |
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| Sodium | 97mg | 0mg |
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| Zinc | 0.78mg | 0mg |
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| Copper | 0.046mg | 0mg |
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| Manganese | 0.013mg |
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| Selenium | 68.5µg | 0µg |
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| Vitamin A | 129IU | 0IU |
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| Vitamin A RAE | 43µg | 0µg |
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| Vitamin E | 2.41mg | 0.4mg |
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| Vitamin D | 666IU | 0IU |
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| Vitamin D | 16.6µg | 0µg |
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| Vitamin B1 | 0.089mg | 0mg |
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| Vitamin B2 | 0.063mg | 0mg |
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| Vitamin B3 | 9.254mg | 0mg |
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| Vitamin B5 | 0.417mg | 0mg |
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| Vitamin B6 | 0.615mg | 0mg |
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| Folate | 2µg | 0µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg | 15µg |
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| Tryptophan | 0.265mg | 0mg |
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| Threonine | 1.035mg | 0mg |
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| Isoleucine | 1.088mg | 0mg |
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| Leucine | 1.919mg | 0mg |
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| Lysine | 2.168mg | 0mg |
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| Methionine | 0.699mg | 0mg |
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| Phenylalanine | 0.922mg | 0mg |
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| Valine | 1.216mg | 0mg |
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| Histidine | 0.695mg | 0mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 9.1g |
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| Omega-3 - DHA | 0.772g | 0g |
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| Omega-3 - EPA | 0.127g | 0g |
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| Omega-3 - DPA | 0.168g | 0g |
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| Monounsaturated Fat | 3.544g | 22.8g |
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| Polyunsaturated fat | 1.368g | 63.3g |
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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%
4%
Minerals Daily Need Coverage Score
64%
0%
Comparison summary
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Walnut oil is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 7.189g)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 ($)