Flour vs. Swordfish — In-Depth Nutrition Comparison
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Important differences between flour and swordfish
- Flour has more vitamin B1, iron, folate, vitamin B2, and manganese; however, swordfish is richer in vitamin D, vitamin B12, selenium, vitamin B6, and phosphorus.
- Swordfish's daily need coverage for vitamin D is 111% more.
- Flour contains 92 times more folate than swordfish. Flour contains 183µg of folate, while swordfish contains 2µg.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of swordfish is 0.
The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Fish, swordfish, 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 more CalciumCalcium | +150% |
| Contains more IronIron | +931.1% |
| Contains more CopperCopper | +213% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +5146.2% |
| Contains more MagnesiumMagnesium | +59.1% |
| Contains more PotassiumPotassium | +366.4% |
| Contains more ZincZinc | +11.4% |
| Contains more PhosphorusPhosphorus | +181.5% |
| Contains more SeleniumSelenium | +102.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +782% |
| Contains more Vitamin B2Vitamin B2 | +684.1% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +9050% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3916.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.7% |
| Contains more Vitamin B6Vitamin B6 | +1297.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +645.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Selenium | 33.9µg | 68.5µg | 63% |
| Vitamin B1 | 0.785mg | 0.089mg | 58% |
| Iron | 4.64mg | 0.45mg | 52% |
| Folate | 183µg | 2µg | 45% |
| Vitamin B6 | 0.044mg | 0.615mg | 44% |
| Vitamin B2 | 0.494mg | 0.063mg | 33% |
| Manganese | 0.682mg | 0.013mg | 29% |
| Phosphorus | 108mg | 304mg | 28% |
| Cholesterol | 0mg | 78mg | 26% |
| Protein | 10.33g | 23.45g | 26% |
| Carbs | 76.31g | 0g | 25% |
| Vitamin B3 | 5.904mg | 9.254mg | 21% |
| Vitamin E | 0.06mg | 2.41mg | 16% |
| Potassium | 107mg | 499mg | 12% |
| Choline | 10.4mg | 77.5mg | 12% |
| Fiber | 2.7g | 0g | 11% |
| Copper | 0.144mg | 0.046mg | 11% |
| Fats | 0.98g | 7.93g | 11% |
| Calories | 364kcal | 172kcal | 10% |
| Monounsaturated fat | 0.087g | 3.544g | 9% |
| Saturated fat | 0.155g | 1.911g | 8% |
| Polyunsaturated fat | 0.413g | 1.368g | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Sodium | 2mg | 97mg | 4% |
| Magnesium | 22mg | 35mg | 3% |
| Zinc | 0.7mg | 0.78mg | 1% |
| Calcium | 15mg | 6mg | 1% |
| Net carbs | 73.61g | 0g | N/A |
| Sugar | 0.27g | 0g | N/A |
| Vitamin B5 | 0.438mg | 0.417mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.127mg | 0.265mg | 0% |
| Threonine | 0.281mg | 1.035mg | 0% |
| Isoleucine | 0.357mg | 1.088mg | 0% |
| Leucine | 0.71mg | 1.919mg | 0% |
| Lysine | 0.228mg | 2.168mg | 0% |
| Methionine | 0.183mg | 0.699mg | 0% |
| Phenylalanine | 0.52mg | 0.922mg | 0% |
| Valine | 0.415mg | 1.216mg | 0% |
| Histidine | 0.23mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 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 CarbsCarbs | +∞% |
| Contains more OtherOther | +27.8% |
| Contains more ProteinProtein | +127% |
| Contains more FatsFats | +709.2% |
| Contains more WaterWater | +472.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Mono. FatMonounsaturated fat | +3973.6% |
| Contains more Poly. FatPolyunsaturated fat | +231.2% |
