Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Swordfish
  5. Compare
  6. Swordfish vs. Khorasan wheat

Swordfish vs. Khorasan wheat — In-Depth Nutrition Comparison

Compare

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 from Khorasan wheat is 118% higher.

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

Infographic

Swordfish vs Khorasan wheat 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.
Swordfish
Swordfish
1
:
9
Khorasan wheat
Khorasan wheat
Contains more Potassium +23.8%
Contains more Calcium +266.7%
Contains more Iron +737.8%
Contains more Magnesium +271.4%
Contains more Phosphorus +19.7%
Contains less Sodium -94.8%
Contains more Zinc +371.8%
Contains more Copper +1000%
Contains more Manganese +20938.5%
Contains more Selenium +19%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Potassium +23.8%
Contains more Calcium +266.7%
Contains more Iron +737.8%
Contains more Magnesium +271.4%
Contains more Phosphorus +19.7%
Contains less Sodium -94.8%
Contains more Zinc +371.8%
Contains more Copper +1000%
Contains more Manganese +20938.5%
Contains more Selenium +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.
Swordfish
Swordfish
7
:
4
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +1190%
Contains more Vitamin E +295.1%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +137.5%
Contains more Vitamin B1 +536%
Contains more Vitamin B2 +192.1%
Contains more Vitamin B5 +127.6%
Contains more Vitamin K +1700%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +1190%
Contains more Vitamin E +295.1%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +137.5%
Contains more Vitamin B1 +536%
Contains more Vitamin B2 +192.1%
Contains more Vitamin B5 +127.6%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +61.3%
Contains more Fats +272.3%
Contains more Water +516.6%
Contains more Carbs +∞%
Contains more Other +366.7%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Khorasan wheat
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 Protein +61.3%
Contains more Fats +272.3%
Contains more Water +516.6%
Contains more Carbs +∞%
Contains more Other +366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +1563.8%
Contains more Polyunsaturated fat +120.3%
Contains less Saturated Fat -89.7%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +1563.8%
Contains more Polyunsaturated fat +120.3%
Contains less Saturated 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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Khorasan wheat Opinion
Net carbs 0g 59.48g Khorasan wheat
Protein 23.45g 14.54g Swordfish
Fats 7.93g 2.13g Swordfish
Carbs 0g 70.58g Khorasan wheat
Calories 172kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 0g 7.84g Swordfish
Fiber 0g 11.1g Khorasan wheat
Calcium 6mg 22mg Khorasan wheat
Iron 0.45mg 3.77mg Khorasan wheat
Magnesium 35mg 130mg Khorasan wheat
Phosphorus 304mg 364mg Khorasan wheat
Potassium 499mg 403mg Swordfish
Sodium 97mg 5mg Khorasan wheat
Zinc 0.78mg 3.68mg Khorasan wheat
Copper 0.046mg 0.506mg Khorasan wheat
Manganese 0.013mg 2.735mg Khorasan wheat
Selenium 68.5µg 81.5µg Khorasan wheat
Vitamin A 129IU 10IU Swordfish
Vitamin A RAE 43µg 1µg Swordfish
Vitamin E 2.41mg 0.61mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.566mg Khorasan wheat
Vitamin B2 0.063mg 0.184mg Khorasan wheat
Vitamin B3 9.254mg 6.375mg Swordfish
Vitamin B5 0.417mg 0.949mg Khorasan wheat
Vitamin B6 0.615mg 0.259mg Swordfish
Folate 2µg Swordfish
Vitamin B12 1.62µg Swordfish
Vitamin K 0.1µg 1.8µg Khorasan wheat
Tryptophan 0.265mg 0.13mg Swordfish
Threonine 1.035mg 0.442mg Swordfish
Isoleucine 1.088mg 0.566mg Swordfish
Leucine 1.919mg 1.112mg Swordfish
Lysine 2.168mg 0.416mg Swordfish
Methionine 0.699mg 0.251mg Swordfish
Phenylalanine 0.922mg 0.772mg Swordfish
Valine 1.216mg 0.687mg Swordfish
Histidine 0.695mg 0.379mg Swordfish
Cholesterol 78mg 0mg Khorasan wheat
Trans Fat 0.056g 0.005g Khorasan wheat
Saturated Fat 1.911g 0.196g Khorasan wheat
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g 0.213g Swordfish
Polyunsaturated fat 1.368g 0.621g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0g Swordfish
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

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

People also compare

Swordfish
Swordfish vs Tuna Bluefin
Tuna Bluefin
Swordfish
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel
Khorasan wheat
Khorasan wheat vs Spelt
Spelt
Khorasan wheat
Khorasan wheat vs Teff
Teff
Khorasan wheat
Khorasan wheat vs Spaghetti
Spaghetti

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%
Swordfish
36%
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 contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 78mg)
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 ($)
Which food is richer in vitamins?
?
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.

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.