Swordfish vs. White chocolate — In-Depth Nutrition Comparison
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How are swordfish and white chocolate different?
- Swordfish is richer in selenium, vitamin D, vitamin B3, vitamin B12, vitamin B6, and phosphorus, while white chocolate is higher in calcium and vitamin B2.
- Swordfish covers your daily need for selenium, 116% more than white chocolate.
- White chocolate is lower in cholesterol.
- White chocolate has a higher glycemic index (41) than swordfish (0).
Fish, swordfish, cooked, dry heat and Candies, white chocolate types were 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.
| Contains more MagnesiumMagnesium | +191.7% |
| Contains more PotassiumPotassium | +74.5% |
| Contains more IronIron | +87.5% |
| Contains more PhosphorusPhosphorus | +72.7% |
| Contains more ManganeseManganese | +62.5% |
| Contains more SeleniumSelenium | +1422.2% |
| Contains more CalciumCalcium | +3216.7% |
| Contains more CopperCopper | +30.4% |
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 | +377.8% |
| Contains more Vitamin EVitamin E | +151% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +1142.1% |
| Contains more Vitamin B6Vitamin B6 | +998.2% |
| Contains more Vitamin B12Vitamin B12 | +189.3% |
| Contains more CholineCholine | +162.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +347.6% |
| Contains more Vitamin B5Vitamin B5 | +45.8% |
| Contains more Vitamin KVitamin K | +9000% |
| Contains more FolateFolate | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 4.5µg | 116% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Saturated fat | 1.911g | 19.412g | 80% |
| Vitamin B3 | 9.254mg | 0.745mg | 53% |
| Vitamin B12 | 1.62µg | 0.56µg | 44% |
| Vitamin B6 | 0.615mg | 0.056mg | 43% |
| Fats | 7.93g | 32.09g | 37% |
| Protein | 23.45g | 5.87g | 35% |
| Carbs | 0g | 59.24g | 20% |
| Cholesterol | 78mg | 21mg | 19% |
| Calcium | 6mg | 199mg | 19% |
| Calories | 172kcal | 539kcal | 18% |
| Phosphorus | 304mg | 176mg | 18% |
| Vitamin B2 | 0.063mg | 0.282mg | 17% |
| Monounsaturated fat | 3.544g | 9.097g | 14% |
| Vitamin E | 2.41mg | 0.96mg | 10% |
| Choline | 77.5mg | 29.5mg | 9% |
| Vitamin K | 0.1µg | 9.1µg | 8% |
| Potassium | 499mg | 286mg | 6% |
| Magnesium | 35mg | 12mg | 5% |
| Vitamin A | 43µg | 9µg | 4% |
| Vitamin B5 | 0.417mg | 0.608mg | 4% |
| Iron | 0.45mg | 0.24mg | 3% |
| Vitamin B1 | 0.089mg | 0.063mg | 2% |
| Copper | 0.046mg | 0.06mg | 2% |
| Polyunsaturated fat | 1.368g | 1.013g | 2% |
| Fiber | 0g | 0.2g | 1% |
| Folate | 2µg | 7µg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 0g | 59.04g | N/A |
| Sugar | 0g | 59g | N/A |
| Zinc | 0.78mg | 0.74mg | 0% |
| Sodium | 97mg | 90mg | 0% |
| Manganese | 0.013mg | 0.008mg | 0% |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 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
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more ProteinProtein | +299.5% |
| Contains more WaterWater | +5150.8% |
| Contains more FatsFats | +304.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +316.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Poly. FatPolyunsaturated fat | +35% |
| Contains more Mono. FatMonounsaturated fat | +156.7% |
