Swordfish vs. Yam — In-Depth Nutrition Comparison
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Important differences between swordfish and yam
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6; however, yam is richer in vitamin C, manganese, and fiber.
- Swordfish's daily need coverage for selenium is 123% more.
- Yam contains less cholesterol.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of swordfish is 0.
The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Yam, raw.
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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 | +66.7% |
| Contains more ZincZinc | +225% |
| Contains more PhosphorusPhosphorus | +452.7% |
| Contains more SeleniumSelenium | +9685.7% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more IronIron | +20% |
| Contains more CopperCopper | +287% |
| Contains less SodiumSodium | -90.7% |
| Contains more ManganeseManganese | +2953.8% |
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 | +514.3% |
| Contains more Vitamin EVitamin E | +588.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +96.9% |
| Contains more Vitamin B3Vitamin B3 | +1576.4% |
| Contains more Vitamin B5Vitamin B5 | +32.8% |
| Contains more Vitamin B6Vitamin B6 | +109.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +369.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.8% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +1050% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0.7µg | 123% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0.552mg | 54% |
| Protein | 23.45g | 1.53g | 44% |
| Phosphorus | 304mg | 55mg | 36% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B6 | 0.615mg | 0.293mg | 25% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Manganese | 0.013mg | 0.397mg | 17% |
| Fiber | 0g | 4.1g | 16% |
| Copper | 0.046mg | 0.178mg | 15% |
| Vitamin E | 2.41mg | 0.35mg | 14% |
| Fats | 7.93g | 0.17g | 12% |
| Choline | 77.5mg | 16.5mg | 11% |
| Saturated fat | 1.911g | 0.037g | 9% |
| Potassium | 499mg | 816mg | 9% |
| Monounsaturated fat | 3.544g | 0.006g | 9% |
| Carbs | 0g | 27.88g | 9% |
| Polyunsaturated fat | 1.368g | 0.076g | 9% |
| Zinc | 0.78mg | 0.24mg | 5% |
| Folate | 2µg | 23µg | 5% |
| Sodium | 97mg | 9mg | 4% |
| Vitamin A | 43µg | 7µg | 4% |
| Magnesium | 35mg | 21mg | 3% |
| Calories | 172kcal | 118kcal | 3% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Vitamin B2 | 0.063mg | 0.032mg | 2% |
| Vitamin B5 | 0.417mg | 0.314mg | 2% |
| Vitamin B1 | 0.089mg | 0.112mg | 2% |
| Iron | 0.45mg | 0.54mg | 1% |
| Calcium | 6mg | 17mg | 1% |
| Net carbs | 0g | 23.78g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.012mg | 0% |
| Threonine | 1.035mg | 0.054mg | 0% |
| Isoleucine | 1.088mg | 0.052mg | 0% |
| Leucine | 1.919mg | 0.096mg | 0% |
| Lysine | 2.168mg | 0.059mg | 0% |
| Methionine | 0.699mg | 0.021mg | 0% |
| Phenylalanine | 0.922mg | 0.071mg | 0% |
| Valine | 1.216mg | 0.062mg | 0% |
| Histidine | 0.695mg | 0.034mg | 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
| Contains more ProteinProtein | +1432.7% |
| Contains more FatsFats | +4564.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +127.8% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +58966.7% |
| Contains more Poly. FatPolyunsaturated fat | +1700% |
| Contains less Sat. FatSaturated fat | -98.1% |