Swordfish vs. Whelk — In-Depth Nutrition Comparison

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How are swordfish and whelk different?

Swordfish is higher in vitamin B3; however, whelk is richer in vitamin B12, copper, iron, selenium, manganese, magnesium, and zinc.
Daily need coverage for vitamin B12 for whelk is 688% higher.
Swordfish contains 5 times more vitamin B3 than whelk. While swordfish contains 9.254mg of vitamin B3, whelk contains only 1.995mg.
Swordfish has less cholesterol.

Fish, swordfish, cooked, dry heat and Mollusks, whelk, unspecified, cooked, moist heat are the varieties used in this article.

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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.

Swordfish

Whelk

Contains less SodiumSodium

-76.5%

Contains more MagnesiumMagnesium	+391.4%
Contains more CalciumCalcium	+1783.3%
Contains more PotassiumPotassium	+39.1%
Contains more IronIron	+2135.6%
Contains more CopperCopper	+4378.3%
Contains more ZincZinc	+317.9%
Contains more ManganeseManganese	+6746.2%
Contains more SeleniumSelenium	+30.8%

~equal in Phosphorus ~282mg

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

Whelk

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+81.6%
Contains more Vitamin B3Vitamin B3	+363.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+14%
Contains more Vitamin B2Vitamin B2	+239.7%
Contains more Vitamin B12Vitamin B12	+1019.8%
Contains more FolateFolate	+450%

~equal in Vitamin B5 ~0.4mg

~equal in Vitamin B6 ~0.65mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.62µg	18.14µg	688%
Copper	0.046mg	2.06mg	224%
Iron	0.45mg	10.06mg	120%
Vitamin D*	666 IU		83%
Vitamin D	16.6µg		83%
Protein	23.45g	47.68g	48%
Vitamin B3	9.254mg	1.995mg	45%
Manganese	0.013mg	0.89mg	38%
Selenium	68.5µg	89.6µg	38%
Magnesium	35mg	172mg	33%
Zinc	0.78mg	3.26mg	23%
Cholesterol	78mg	130mg	17%
Vitamin E	2.41mg		16%
Sodium	97mg	412mg	14%
Choline	77.5mg		14%
Vitamin B2	0.063mg	0.214mg	12%
Fats	7.93g	0.8g	11%
Calcium	6mg	113mg	11%
Monounsaturated fat	3.544g	0.056g	9%
Polyunsaturated fat	1.368g	0.046g	9%
Vitamin C	0mg	6.8mg	8%
Saturated fat	1.911g	0.062g	8%
Potassium	499mg	694mg	6%
Calories	172kcal	275kcal	5%
Carbs	0g	15.52g	5%
Phosphorus	304mg	282mg	3%
Vitamin B1	0.089mg	0.049mg	3%
Vitamin B6	0.615mg	0.65mg	3%
Folate	2µg	11µg	2%
Vitamin A	43µg	49µg	1%
Protein per 100 calories	14g	17g	N/A
Calories per 10 g protein	73kcal	58kcal	N/A
Weight per 100 calories	58g	36g	N/A
Unsaturated / Saturated Fat ratio	2.6	1.6	N/A
Net carbs	0g	15.52g	N/A
Vitamin B5	0.417mg	0.4mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.618mg	0%
Threonine	1.035mg	2.136mg	0%
Isoleucine	1.088mg	1.655mg	0%
Leucine	1.919mg	3.807mg	0%
Lysine	2.168mg	2.93mg	0%
Methionine	0.699mg	1.205mg	0%
Phenylalanine	0.922mg	1.648mg	0%
Valine	1.216mg	2.075mg	0%
Histidine	0.695mg	0.977mg	0%
Omega-3 - EPA	0.127g	0.008g	N/A
Omega-3 - DHA	0.772g	0.012g	N/A
Omega-3 - DPA	0.168g		N/A
Omega-6 - Eicosadienoic acid	0.022g		N/A