Waffle vs. Swordfish — In-Depth Nutrition Comparison
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How are waffle and swordfish different?
- Waffle is richer in calcium, iron, vitamin B2, and vitamin B1, while swordfish is higher in vitamin B12, vitamin B3, vitamin B6, selenium, and phosphorus.
- Swordfish covers your daily need for vitamin B12, 57% more than waffle.
- Waffle contains 43 times more calcium than swordfish. Waffle contains 255mg of calcium, while swordfish contains 6mg.
- Swordfish is lower in sodium.
- Waffle has a higher glycemic index (76) than swordfish (0).
Waffles, plain, prepared from recipe and Fish, swordfish, cooked, dry heat types were used in this article.
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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 CalciumCalcium | +4150% |
| Contains more IronIron | +413.3% |
| Contains more CopperCopper | +34.8% |
| Contains more ManganeseManganese | +1938.5% |
| Contains more MagnesiumMagnesium | +84.2% |
| Contains more PotassiumPotassium | +213.8% |
| Contains more ZincZinc | +14.7% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains less SodiumSodium | -81% |
| Contains more SeleniumSelenium | +48.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +51.2% |
| Contains more Vitamin B1Vitamin B1 | +195.5% |
| Contains more Vitamin B2Vitamin B2 | +450.8% |
| Contains more Vitamin B5Vitamin B5 | +16.3% |
| Contains more FolateFolate | +2200% |
| Contains more Vitamin B3Vitamin B3 | +346.4% |
| Contains more Vitamin B6Vitamin B6 | +998.2% |
| Contains more Vitamin B12Vitamin B12 | +548% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 0.25µg | 1.62µg | 57% |
| Vitamin B3 | 2.073mg | 9.254mg | 45% |
| Vitamin B6 | 0.056mg | 0.615mg | 43% |
| Selenium | 46.2µg | 68.5µg | 41% |
| Polyunsaturated fat | 6.785g | 1.368g | 36% |
| Protein | 7.9g | 23.45g | 31% |
| Calcium | 255mg | 6mg | 25% |
| Iron | 2.31mg | 0.45mg | 23% |
| Vitamin B2 | 0.347mg | 0.063mg | 22% |
| Sodium | 511mg | 97mg | 18% |
| Phosphorus | 190mg | 304mg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Vitamin B1 | 0.263mg | 0.089mg | 15% |
| Choline | 77.5mg | 14% | |
| Folate | 46µg | 2µg | 11% |
| Carbs | 32.9g | 0g | 11% |
| Manganese | 0.265mg | 0.013mg | 11% |
| Potassium | 159mg | 499mg | 10% |
| Fats | 14.1g | 7.93g | 9% |
| Calories | 291kcal | 172kcal | 6% |
| Magnesium | 19mg | 35mg | 4% |
| Saturated fat | 2.866g | 1.911g | 4% |
| Cholesterol | 69mg | 78mg | 3% |
| Vitamin A | 65µg | 43µg | 2% |
| Copper | 0.062mg | 0.046mg | 2% |
| Zinc | 0.68mg | 0.78mg | 1% |
| Vitamin B5 | 0.485mg | 0.417mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Monounsaturated fat | 3.521g | 3.544g | 0% |
| Tryptophan | 0.099mg | 0.265mg | 0% |
| Threonine | 0.289mg | 1.035mg | 0% |
| Isoleucine | 0.362mg | 1.088mg | 0% |
| Leucine | 0.63mg | 1.919mg | 0% |
| Lysine | 0.384mg | 2.168mg | 0% |
| Methionine | 0.179mg | 0.699mg | 0% |
| Phenylalanine | 0.395mg | 0.922mg | 0% |
| Valine | 0.409mg | 1.216mg | 0% |
| Histidine | 0.187mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.001g | 0.127g | N/A |
| Omega-3 - DHA | 0.006g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +77.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +761.1% |
| Contains more ProteinProtein | +196.8% |
| Contains more WaterWater | +62.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +396% |
| Contains less Sat. FatSaturated fat | -33.3% |
~equal in
Monounsaturated fat
~3.544g
