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Swordfish vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are swordfish and khorasan wheat different?

  • Swordfish is higher in vitamin B6; however, khorasan wheat is richer in manganese, copper, fiber, iron, vitamin B1, zinc, selenium, and magnesium.
  • Daily need coverage for manganese for khorasan wheat is 118% higher.
  • Swordfish has a lower glycemic index (0) than khorasan wheat (40).

Fish, swordfish, cooked, dry heat and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Swordfish vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more PotassiumPotassium +23.8%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +266.7%
Contains more IronIron +737.8%
Contains more CopperCopper +1000%
Contains more ZincZinc +371.8%
Contains more PhosphorusPhosphorus +19.7%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +20938.5%
Contains more SeleniumSelenium +19%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +295.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +45.2%
Contains more Vitamin B6Vitamin B6 +137.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +200.4%
Contains more Vitamin B1Vitamin B1 +536%
Contains more Vitamin B2Vitamin B2 +192.1%
Contains more Vitamin B5Vitamin B5 +127.6%
Contains more Vitamin KVitamin K +1700%
~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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +61.3%
Contains more FatsFats +272.3%
Contains more WaterWater +516.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +366.7%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +1563.8%
Contains more Poly. FatPolyunsaturated fat +120.3%
Contains less Sat. FatSaturated fat -89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Khorasan wheat DV% diff.
Manganese 0.013mg 2.735mg 118%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 68%
Copper 0.046mg 0.506mg 51%
Fiber 0g 11.1g 44%
Iron 0.45mg 3.77mg 42%
Vitamin B1 0.089mg 0.566mg 40%
Vitamin B6 0.615mg 0.259mg 27%
Cholesterol 78mg 0mg 26%
Zinc 0.78mg 3.68mg 26%
Selenium 68.5µg 81.5µg 24%
Carbs 0g 70.58g 24%
Magnesium 35mg 130mg 23%
Starch 52.41g 22%
Vitamin B3 9.254mg 6.375mg 18%
Protein 23.45g 14.54g 18%
Vitamin E 2.41mg 0.61mg 12%
Vitamin B5 0.417mg 0.949mg 11%
Phosphorus 304mg 364mg 9%
Choline 77.5mg 25.8mg 9%
Fats 7.93g 2.13g 9%
Vitamin B2 0.063mg 0.184mg 9%
Saturated fat 1.911g 0.196g 8%
Monounsaturated fat 3.544g 0.213g 8%
Calories 172kcal 337kcal 8%
Vitamin A 43µg 1µg 5%
Polyunsaturated fat 1.368g 0.621g 5%
Sodium 97mg 5mg 4%
Potassium 499mg 403mg 3%
Calcium 6mg 22mg 2%
Vitamin K 0.1µg 1.8µg 1%
Folate 2µg 1%
Net carbs 0g 59.48g N/A
Sugar 0g 7.84g N/A
Trans fat 0.056g 0.005g N/A
Tryptophan 0.265mg 0.13mg 0%
Threonine 1.035mg 0.442mg 0%
Isoleucine 1.088mg 0.566mg 0%
Leucine 1.919mg 1.112mg 0%
Lysine 2.168mg 0.416mg 0%
Methionine 0.699mg 0.251mg 0%
Phenylalanine 0.922mg 0.772mg 0%
Valine 1.216mg 0.687mg 0%
Histidine 0.695mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A

Which food is preferable for your diet?

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

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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
72%
Swordfish
35%
Khorasan wheat
Minerals Daily Need Coverage Score
64%
Swordfish
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 7.84g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 92mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 1.715g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.