White chocolate vs. Swordfish — In-Depth Nutrition Comparison
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How are white chocolate and swordfish different?
- White chocolate is richer in calcium and vitamin B2, while swordfish is higher in selenium, vitamin D, vitamin B3, vitamin B12, vitamin B6, and phosphorus.
- Swordfish covers your daily need for selenium, 116% more than white chocolate.
- White chocolate contains 33 times more calcium than swordfish. White chocolate contains 199mg of calcium, while swordfish contains 6mg.
- Swordfish is lower in saturated fat.
- White chocolate has a higher glycemic index (41) than swordfish (0).
Candies, white chocolate 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 | +3216.7% |
| Contains more CopperCopper | +30.4% |
| Contains more MagnesiumMagnesium | +191.7% |
| Contains more PotassiumPotassium | +74.5% |
| Contains more IronIron | +87.5% |
| Contains more PhosphorusPhosphorus | +72.7% |
| Contains more ManganeseManganese | +62.5% |
| Contains more SeleniumSelenium | +1422.2% |
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 B2Vitamin B2 | +347.6% |
| Contains more Vitamin B5Vitamin B5 | +45.8% |
| Contains more Vitamin KVitamin K | +9000% |
| Contains more FolateFolate | +250% |
| Contains more Vitamin AVitamin A | +377.8% |
| Contains more Vitamin EVitamin E | +151% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +1142.1% |
| Contains more Vitamin B6Vitamin B6 | +998.2% |
| Contains more Vitamin B12Vitamin B12 | +189.3% |
| Contains more CholineCholine | +162.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.5µg | 68.5µg | 116% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Saturated fat | 19.412g | 1.911g | 80% |
| Vitamin B3 | 0.745mg | 9.254mg | 53% |
| Vitamin B12 | 0.56µg | 1.62µg | 44% |
| Vitamin B6 | 0.056mg | 0.615mg | 43% |
| Fats | 32.09g | 7.93g | 37% |
| Protein | 5.87g | 23.45g | 35% |
| Carbs | 59.24g | 0g | 20% |
| Cholesterol | 21mg | 78mg | 19% |
| Calcium | 199mg | 6mg | 19% |
| Calories | 539kcal | 172kcal | 18% |
| Phosphorus | 176mg | 304mg | 18% |
| Vitamin B2 | 0.282mg | 0.063mg | 17% |
| Monounsaturated fat | 9.097g | 3.544g | 14% |
| Vitamin E | 0.96mg | 2.41mg | 10% |
| Choline | 29.5mg | 77.5mg | 9% |
| Vitamin K | 9.1µg | 0.1µg | 8% |
| Potassium | 286mg | 499mg | 6% |
| Magnesium | 12mg | 35mg | 5% |
| Vitamin A | 9µg | 43µg | 4% |
| Vitamin B5 | 0.608mg | 0.417mg | 4% |
| Iron | 0.24mg | 0.45mg | 3% |
| Vitamin B1 | 0.063mg | 0.089mg | 2% |
| Copper | 0.06mg | 0.046mg | 2% |
| Polyunsaturated fat | 1.013g | 1.368g | 2% |
| Fiber | 0.2g | 0g | 1% |
| Folate | 7µg | 2µg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 59.04g | 0g | N/A |
| Sugar | 59g | 0g | N/A |
| Zinc | 0.74mg | 0.78mg | 0% |
| Sodium | 90mg | 97mg | 0% |
| Manganese | 0.008mg | 0.013mg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 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
Protein:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +304.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +316.7% |
| Contains more ProteinProtein | +299.5% |
| Contains more WaterWater | +5150.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Mono. FatMonounsaturated fat | +156.7% |
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Poly. FatPolyunsaturated fat | +35% |
