Swordfish vs. Whey — In-Depth Nutrition Comparison
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A recap on differences between swordfish and whey
- Whey has less selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, choline, and potassium.
- Swordfish covers your daily selenium needs 121% more than whey.
- Whey has less cholesterol.
- The glycemic index of whey is higher.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Whey, sweet, fluid.
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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.
| Contains more MagnesiumMagnesium | +337.5% |
| Contains more PotassiumPotassium | +209.9% |
| Contains more IronIron | +650% |
| Contains more CopperCopper | +1050% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +560.9% |
| Contains more ManganeseManganese | +1200% |
| Contains more SeleniumSelenium | +3505.3% |
| Contains more CalciumCalcium | +683.3% |
| Contains less SodiumSodium | -44.3% |
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.
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +147.2% |
| Contains more Vitamin B3Vitamin B3 | +12405.4% |
| Contains more Vitamin B6Vitamin B6 | +1883.9% |
| Contains more Vitamin B12Vitamin B12 | +478.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +384.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +150.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 1.9µg | 121% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 9.254mg | 0.074mg | 57% |
| Vitamin B12 | 1.62µg | 0.28µg | 56% |
| Vitamin B6 | 0.615mg | 0.031mg | 45% |
| Protein | 23.45g | 0.85g | 45% |
| Phosphorus | 304mg | 46mg | 37% |
| Cholesterol | 78mg | 2mg | 25% |
| Vitamin E | 2.41mg | 0mg | 16% |
| Fats | 7.93g | 0.36g | 12% |
| Choline | 77.5mg | 16mg | 11% |
| Potassium | 499mg | 161mg | 10% |
| Monounsaturated fat | 3.544g | 0.1g | 9% |
| Polyunsaturated fat | 1.368g | 0.011g | 9% |
| Saturated fat | 1.911g | 0.23g | 8% |
| Vitamin B2 | 0.063mg | 0.158mg | 7% |
| Calories | 172kcal | 27kcal | 7% |
| Magnesium | 35mg | 8mg | 6% |
| Zinc | 0.78mg | 0.13mg | 6% |
| Copper | 0.046mg | 0.004mg | 5% |
| Iron | 0.45mg | 0.06mg | 5% |
| Vitamin A | 43µg | 3µg | 4% |
| Vitamin B1 | 0.089mg | 0.036mg | 4% |
| Calcium | 6mg | 47mg | 4% |
| Sodium | 97mg | 54mg | 2% |
| Carbs | 0g | 5.14g | 2% |
| Manganese | 0.013mg | 0.001mg | 1% |
| Vitamin B5 | 0.417mg | 0.383mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0g | 5.14g | N/A |
| Sugar | 0g | 5.14g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Folate | 2µg | 1µg | 0% |
| Tryptophan | 0.265mg | 0.013mg | 0% |
| Threonine | 1.035mg | 0.054mg | 0% |
| Isoleucine | 1.088mg | 0.047mg | 0% |
| Leucine | 1.919mg | 0.078mg | 0% |
| Lysine | 2.168mg | 0.068mg | 0% |
| Methionine | 0.699mg | 0.016mg | 0% |
| Phenylalanine | 0.922mg | 0.027mg | 0% |
| Valine | 1.216mg | 0.046mg | 0% |
| Histidine | 0.695mg | 0.016mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +2658.8% |
| Contains more FatsFats | +2102.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.4% |
| Contains more OtherOther | +47.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3444% |
| Contains more Poly. FatPolyunsaturated fat | +12336.4% |
| Contains less Sat. FatSaturated fat | -88% |
