Swordfish vs. Whiting — In-Depth Nutrition Comparison
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The main differences between Swordfish and Whiting
- Swordfish has more Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin E , however, Whiting has more Vitamin B12, Calcium, and Manganese.
- Daily need coverage for Vitamin D from Swordfish is 99% higher.
- Whiting has 6 times less Vitamin E than Swordfish. Swordfish has 2.41mg of Vitamin E , while Whiting has 0.38mg.
- Whiting is lower in Saturated Fat.
Food types used in this article are Fish, swordfish, cooked, dry heat and Fish, whiting, 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
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Magnesium
+29.6%
Contains
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Potassium
+15%
Contains
less
Sodium
-26.5%
Contains
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Zinc
+47.2%
Contains
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Copper
+15%
Contains
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Selenium
+66.7%
Contains
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Calcium
+933.3%
Contains
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Manganese
+900%
Equal in Iron - 0.42
Equal in Phosphorus - 285
Contains
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Magnesium
+29.6%
Contains
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Potassium
+15%
Contains
less
Sodium
-26.5%
Contains
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Zinc
+47.2%
Contains
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Copper
+15%
Contains
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Selenium
+66.7%
Contains
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Calcium
+933.3%
Contains
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Manganese
+900%
Equal in Iron - 0.42
Equal in Phosphorus - 285
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
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Vitamin E
+534.2%
Contains
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Vitamin D
+822.2%
Contains
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Vitamin B1
+30.9%
Contains
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Vitamin B3
+454.1%
Contains
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Vitamin B5
+66.8%
Contains
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Vitamin B6
+241.7%
Contains
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Folate
+650%
Contains
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Vitamin B12
+60.5%
Equal in Vitamin A - 128
Equal in Vitamin B2 - 0.06
Equal in Vitamin K - 0.1
Contains
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Vitamin E
+534.2%
Contains
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Vitamin D
+822.2%
Contains
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Vitamin B1
+30.9%
Contains
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Vitamin B3
+454.1%
Contains
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Vitamin B5
+66.8%
Contains
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Vitamin B6
+241.7%
Contains
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Folate
+650%
Contains
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Vitamin B12
+60.5%
Equal in Vitamin A - 128
Equal in Vitamin B2 - 0.06
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+369.2%
Contains
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Other
+200%
Equal in Protein - 23.48
Equal in Water - 74.71
Contains
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Fats
+369.2%
Contains
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Other
+200%
Equal in Protein - 23.48
Equal in Water - 74.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+696.4%
Contains
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Polyunsaturated fat
+133%
Contains
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Saturated Fat
-79.1%
Contains
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Monounsaturated Fat
+696.4%
Contains
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Polyunsaturated fat
+133%
Contains
less
Saturated Fat
-79.1%
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 23.48g |
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| Fats | 7.93g | 1.69g |
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| Calories | 172kcal | 116kcal |
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| Calcium | 6mg | 62mg |
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| Iron | 0.45mg | 0.42mg |
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| Magnesium | 35mg | 27mg |
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| Phosphorus | 304mg | 285mg |
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| Potassium | 499mg | 434mg |
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| Sodium | 97mg | 132mg |
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| Zinc | 0.78mg | 0.53mg |
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| Copper | 0.046mg | 0.04mg |
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| Manganese | 0.013mg | 0.13mg |
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| Selenium | 68.5µg | 41.1µg |
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| Vitamin A | 129IU | 128IU |
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| Vitamin A RAE | 43µg | 38µg |
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| Vitamin E | 2.41mg | 0.38mg |
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| Vitamin D | 666IU | 73IU |
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| Vitamin D | 16.6µg | 1.8µg |
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| Vitamin B1 | 0.089mg | 0.068mg |
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| Vitamin B2 | 0.063mg | 0.06mg |
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| Vitamin B3 | 9.254mg | 1.67mg |
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| Vitamin B5 | 0.417mg | 0.25mg |
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| Vitamin B6 | 0.615mg | 0.18mg |
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| Folate | 2µg | 15µg |
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| Vitamin B12 | 1.62µg | 2.6µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.263mg |
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| Threonine | 1.035mg | 1.029mg |
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| Isoleucine | 1.088mg | 1.082mg |
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| Leucine | 1.919mg | 1.908mg |
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| Lysine | 2.168mg | 2.156mg |
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| Methionine | 0.699mg | 0.695mg |
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| Phenylalanine | 0.922mg | 0.917mg |
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| Valine | 1.216mg | 1.21mg |
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| Histidine | 0.695mg | 0.691mg |
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| Cholesterol | 78mg | 84mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.4g |
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| Omega-3 - DHA | 0.772g | 0.235g |
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| Omega-3 - EPA | 0.127g | 0.283g |
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| Omega-3 - DPA | 0.168g | 0.017g |
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| Monounsaturated Fat | 3.544g | 0.445g |
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| Polyunsaturated fat | 1.368g | 0.587g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95%
44%
Minerals Daily Need Coverage Score
64%
50%
Comparison summary
Which food is lower in Saturated Fat?
Whiting is lower in Saturated Fat (difference - 1.511g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 6mg)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)