Swordfish vs. Whitefish — In-Depth Nutrition Comparison
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The main differences between swordfish and whitefish
- Swordfish has more selenium, vitamin B3, vitamin B12, and vitamin B6; however, whitefish has more vitamin B5, vitamin B2, vitamin B1, phosphorus, and copper.
- Daily need coverage for selenium for swordfish is 95% higher.
- Whitefish has 2 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while whitefish has 3.846mg.
Food types used in this article are Fish, swordfish, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.
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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 PotassiumPotassium | +22.9% |
| Contains more SeleniumSelenium | +322.8% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +450% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +62.8% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +561.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin B12Vitamin B12 | +68.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.1% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +713.9% |
~equal in
Protein
~24.47g
~equal in
Fats
~7.51g
~equal in
Carbs
~0g
~equal in
Water
~65.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +38.5% |
| Contains less Sat. FatSaturated fat | -39.2% |
| Contains more Poly. FatPolyunsaturated fat | +101.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 68.5µg | 16.2µg | 95% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B3 | 9.254mg | 3.846mg | 34% |
| Vitamin B12 | 1.62µg | 0.96µg | 28% |
| Vitamin B6 | 0.615mg | 0.346mg | 21% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Polyunsaturated fat | 1.368g | 2.755g | 9% |
| Vitamin B5 | 0.417mg | 0.865mg | 9% |
| Vitamin B1 | 0.089mg | 0.171mg | 7% |
| Vitamin B2 | 0.063mg | 0.154mg | 7% |
| Phosphorus | 304mg | 346mg | 6% |
| Copper | 0.046mg | 0.092mg | 5% |
| Zinc | 0.78mg | 1.27mg | 4% |
| Folate | 2µg | 17µg | 4% |
| Manganese | 0.013mg | 0.086mg | 3% |
| Saturated fat | 1.911g | 1.162g | 3% |
| Potassium | 499mg | 406mg | 3% |
| Calcium | 6mg | 33mg | 3% |
| Protein | 23.45g | 24.47g | 2% |
| Monounsaturated fat | 3.544g | 2.559g | 2% |
| Magnesium | 35mg | 42mg | 2% |
| Fats | 7.93g | 7.51g | 1% |
| Sodium | 97mg | 65mg | 1% |
| Calories | 172kcal | 172kcal | 0% |
| Cholesterol | 78mg | 77mg | 0% |
| Iron | 0.45mg | 0.47mg | 0% |
| Vitamin A | 43µg | 39µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.274mg | 0% |
| Threonine | 1.035mg | 1.073mg | 0% |
| Isoleucine | 1.088mg | 1.128mg | 0% |
| Leucine | 1.919mg | 1.989mg | 0% |
| Lysine | 2.168mg | 2.248mg | 0% |
| Methionine | 0.699mg | 0.724mg | 0% |
| Phenylalanine | 0.922mg | 0.955mg | 0% |
| Valine | 1.216mg | 1.261mg | 0% |
| Histidine | 0.695mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.127g | 0.406g | N/A |
| Omega-3 - DHA | 0.772g | 1.206g | N/A |
| Omega-3 - DPA | 0.168g | 0.209g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
33%
Minerals Daily Need Coverage Score
64%
41%
Comparison summary
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Whitefish is lower in Saturated fat (difference - 0.749g)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)