Swordfish vs. Wolffish — In-Depth Nutrition Comparison
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A recap on differences between Swordfish and Wolffish
- Swordfish has more Vitamin B3, Selenium, Vitamin B6, and Phosphorus, however, Wolffish is higher in Vitamin B12, Vitamin B1, and Vitamin A RAE.
- Swordfish covers your daily Vitamin B3 needs 42% more than Wolffish.
- Wolffish contains 4 times less Saturated Fat than Swordfish. Swordfish contains 1.911g of Saturated Fat, while Wolffish contains 0.468g.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.
Infographic
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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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Iron
+275%
Contains
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Phosphorus
+18.8%
Contains
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Potassium
+29.6%
Contains
less
Sodium
-11%
Contains
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Copper
+24.3%
Contains
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Selenium
+46.4%
Contains
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Calcium
+33.3%
Contains
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Zinc
+28.2%
Contains
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Manganese
+46.2%
Equal in Magnesium - 38
Contains
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Iron
+275%
Contains
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Phosphorus
+18.8%
Contains
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Potassium
+29.6%
Contains
less
Sodium
-11%
Contains
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Copper
+24.3%
Contains
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Selenium
+46.4%
Contains
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Calcium
+33.3%
Contains
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Zinc
+28.2%
Contains
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Manganese
+46.2%
Equal in Magnesium - 38
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.
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Contains
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Vitamin B3
+256.2%
Contains
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Vitamin B6
+33.1%
Contains
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Vitamin A
+235.7%
Contains
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Vitamin B1
+133.7%
Contains
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Vitamin B2
+54%
Contains
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Vitamin B5
+57.8%
Contains
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Folate
+200%
Contains
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Vitamin B12
+45.1%
Contains
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Vitamin B3
+256.2%
Contains
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Vitamin B6
+33.1%
Contains
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Vitamin A
+235.7%
Contains
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Vitamin B1
+133.7%
Contains
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Vitamin B2
+54%
Contains
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Vitamin B5
+57.8%
Contains
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Folate
+200%
Contains
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Vitamin B12
+45.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+159.2%
Contains
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Other
+33.3%
Equal in Protein - 22.44
Equal in Water - 74.23
Contains
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Fats
+159.2%
Contains
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Other
+33.3%
Equal in Protein - 22.44
Equal in Water - 74.23
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+230.6%
Contains
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Polyunsaturated fat
+26.3%
Contains
less
Saturated Fat
-75.5%
Contains
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Monounsaturated Fat
+230.6%
Contains
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Polyunsaturated fat
+26.3%
Contains
less
Saturated Fat
-75.5%
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 Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.45g | 22.44g |
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| Fats | 7.93g | 3.06g |
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| Calories | 172kcal | 123kcal |
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| Calcium | 6mg | 8mg |
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| Iron | 0.45mg | 0.12mg |
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| Magnesium | 35mg | 38mg |
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| Phosphorus | 304mg | 256mg |
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| Potassium | 499mg | 385mg |
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| Sodium | 97mg | 109mg |
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| Zinc | 0.78mg | 1mg |
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| Copper | 0.046mg | 0.037mg |
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| Manganese | 0.013mg | 0.019mg |
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| Selenium | 68.5µg | 46.8µg |
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| Vitamin A | 129IU | 433IU |
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| Vitamin A RAE | 43µg | 130µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.089mg | 0.208mg |
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| Vitamin B2 | 0.063mg | 0.097mg |
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| Vitamin B3 | 9.254mg | 2.598mg |
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| Vitamin B5 | 0.417mg | 0.658mg |
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| Vitamin B6 | 0.615mg | 0.462mg |
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| Folate | 2µg | 6µg |
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| Vitamin B12 | 1.62µg | 2.35µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.251mg |
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| Threonine | 1.035mg | 0.984mg |
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| Isoleucine | 1.088mg | 1.034mg |
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| Leucine | 1.919mg | 1.824mg |
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| Lysine | 2.168mg | 2.061mg |
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| Methionine | 0.699mg | 0.664mg |
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| Phenylalanine | 0.922mg | 0.876mg |
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| Valine | 1.216mg | 1.156mg |
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| Histidine | 0.695mg | 0.661mg |
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| Cholesterol | 78mg | 59mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.468g |
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| Omega-3 - DHA | 0.772g | 0.405g |
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| Omega-3 - EPA | 0.127g | 0.393g |
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| Omega-3 - DPA | 0.168g | 0.055g |
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| Monounsaturated Fat | 3.544g | 1.072g |
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| Polyunsaturated fat | 1.368g | 1.083g |
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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%
49%
Minerals Daily Need Coverage Score
64%
49%
Comparison summary
Which food is lower in Sugar?
Wolffish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Wolffish is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Wolffish is lower in Saturated Fat (difference - 1.443g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.