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Swordfish vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between swordfish and wheat ?

  • Swordfish is higher in vitamin D and vitamin B12, yet wheat is higher in manganese, copper, iron, selenium, zinc, phosphorus, and vitamin B1.
  • Wheat 's daily need coverage for manganese is 130% more.
  • The amount of cholesterol in wheat is lower.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Wheat, durum types in this article.

Infographic

Swordfish vs Wheat  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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +15.8%
Contains more MagnesiumMagnesium +311.4%
Contains more CalciumCalcium +466.7%
Contains more IronIron +682.2%
Contains more CopperCopper +1102.2%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +67.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +23069.2%
Contains more SeleniumSelenium +30.5%

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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +46.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +370.8%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B5Vitamin B5 +124.2%
Contains more FolateFolate +2050%
~equal in Vitamin C ~0mg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +71.4%
Contains more FatsFats +221.1%
Contains more WaterWater +523.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +394.4%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +930.2%
Contains more Poly. FatPolyunsaturated fat +39.9%
Contains less Sat. FatSaturated fat -76.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Wheat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Swordfish Wheat DV% diff.
Manganese 0.013mg 3.012mg 130%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Copper 0.046mg 0.553mg 56%
Iron 0.45mg 3.52mg 38%
Selenium 68.5µg 89.4µg 38%
Zinc 0.78mg 4.16mg 31%
Phosphorus 304mg 508mg 29%
Vitamin B1 0.089mg 0.419mg 28%
Magnesium 35mg 144mg 26%
Cholesterol 78mg 0mg 26%
Carbs 0g 71.13g 24%
Protein 23.45g 13.68g 20%
Vitamin B3 9.254mg 6.738mg 16%
Vitamin E 2.41mg 16%
Vitamin B6 0.615mg 0.419mg 15%
Choline 77.5mg 14%
Folate 2µg 43µg 10%
Vitamin B5 0.417mg 0.935mg 10%
Monounsaturated fat 3.544g 0.344g 8%
Calories 172kcal 339kcal 8%
Fats 7.93g 2.47g 8%
Saturated fat 1.911g 0.454g 7%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.063mg 0.121mg 4%
Sodium 97mg 2mg 4%
Calcium 6mg 34mg 3%
Polyunsaturated fat 1.368g 0.978g 3%
Potassium 499mg 431mg 2%
Net carbs 0g 71.13g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.176mg 0%
Threonine 1.035mg 0.366mg 0%
Isoleucine 1.088mg 0.533mg 0%
Leucine 1.919mg 0.934mg 0%
Lysine 2.168mg 0.303mg 0%
Methionine 0.699mg 0.221mg 0%
Phenylalanine 0.922mg 0.681mg 0%
Valine 1.216mg 0.594mg 0%
Histidine 0.695mg 0.322mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Swordfish
34%
Wheat
Minerals Daily Need Coverage Score
64%
Swordfish
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 1.457g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.