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  6. Swordfish vs. Wild rice raw

Swordfish vs. Wild rice raw — In-Depth Nutrition Comparison

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How are swordfish and wild rice raw different?

  • Swordfish is higher in selenium, vitamin D, and vitamin B12; however, wild rice raw is richer in manganese, copper, zinc, magnesium, fiber, and folate.
  • Daily need coverage for selenium for swordfish is 119% higher.
  • Wild rice raw has less cholesterol.
  • Swordfish has a lower glycemic index (0) than wild rice raw (57).

Fish, swordfish, cooked, dry heat and Wild rice, raw are the varieties used in this article.

Infographic

Swordfish vs Wild rice raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +16.9%
Contains more SeleniumSelenium +2346.4%
Contains more MagnesiumMagnesium +405.7%
Contains more CalciumCalcium +250%
Contains more IronIron +335.6%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +664.1%
Contains more PhosphorusPhosphorus +42.4%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +10123.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +193.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B6Vitamin B6 +57.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +121.4%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +315.9%
Contains more Vitamin B5Vitamin B5 +157.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +4650%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Wild rice raw DV% diff.
Selenium 68.5µg 2.8µg 119%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Manganese 0.013mg 1.329mg 57%
Copper 0.046mg 0.524mg 53%
Zinc 0.78mg 5.96mg 47%
Magnesium 35mg 177mg 34%
Cholesterol 78mg 0mg 26%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Folate 2µg 95µg 23%
Iron 0.45mg 1.96mg 19%
Phosphorus 304mg 433mg 18%
Vitamin B6 0.615mg 0.391mg 17%
Protein 23.45g 14.73g 17%
Vitamin B3 9.254mg 6.733mg 16%
Vitamin B2 0.063mg 0.262mg 15%
Vitamin B5 0.417mg 1.074mg 13%
Vitamin E 2.41mg 0.82mg 11%
Fats 7.93g 1.08g 11%
Calories 172kcal 357kcal 9%
Saturated fat 1.911g 0.156g 8%
Choline 77.5mg 35mg 8%
Monounsaturated fat 3.544g 0.159g 8%
Vitamin A 43µg 1µg 5%
Polyunsaturated fat 1.368g 0.676g 5%
Sodium 97mg 7mg 4%
Vitamin B1 0.089mg 0.115mg 2%
Potassium 499mg 427mg 2%
Calcium 6mg 21mg 2%
Vitamin K 0.1µg 1.9µg 2%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.179mg 0%
Threonine 1.035mg 0.469mg 0%
Isoleucine 1.088mg 0.618mg 0%
Leucine 1.919mg 1.018mg 0%
Lysine 2.168mg 0.629mg 0%
Methionine 0.699mg 0.438mg 0%
Phenylalanine 0.922mg 0.721mg 0%
Valine 1.216mg 0.858mg 0%
Histidine 0.695mg 0.384mg 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +59.2%
Contains more FatsFats +634.3%
Contains more WaterWater +779.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +325%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2128.9%
Contains more Poly. FatPolyunsaturated fat +102.4%
Contains less Sat. FatSaturated fat -91.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.