Whitefish vs. Swordfish — In-Depth Nutrition Comparison
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The main differences between whitefish and swordfish
- Whitefish has more vitamin B5, vitamin B2, vitamin B1, phosphorus, and copper; however, swordfish has more selenium, vitamin B3, vitamin B12, and vitamin B6.
- Daily need coverage for selenium for swordfish is 95% higher.
- Swordfish has 2 times less vitamin B2 than whitefish. Whitefish has 0.154mg of vitamin B2, while swordfish has 0.063mg.
Food types used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, swordfish, 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 more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +450% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +62.8% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +561.5% |
| Contains more PotassiumPotassium | +22.9% |
| Contains more SeleniumSelenium | +322.8% |
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 B1Vitamin B1 | +92.1% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
| Contains more Vitamin AVitamin A | +10.3% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin B12Vitamin B12 | +68.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +713.9% |
~equal in
Protein
~23.45g
~equal in
Fats
~7.93g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.2% |
| Contains more Poly. FatPolyunsaturated fat | +101.4% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 16.2µg | 68.5µg | 95% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B3 | 3.846mg | 9.254mg | 34% |
| Vitamin B12 | 0.96µg | 1.62µg | 28% |
| Vitamin B6 | 0.346mg | 0.615mg | 21% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Polyunsaturated fat | 2.755g | 1.368g | 9% |
| Vitamin B5 | 0.865mg | 0.417mg | 9% |
| Vitamin B1 | 0.171mg | 0.089mg | 7% |
| Vitamin B2 | 0.154mg | 0.063mg | 7% |
| Phosphorus | 346mg | 304mg | 6% |
| Copper | 0.092mg | 0.046mg | 5% |
| Zinc | 1.27mg | 0.78mg | 4% |
| Folate | 17µg | 2µg | 4% |
| Manganese | 0.086mg | 0.013mg | 3% |
| Saturated fat | 1.162g | 1.911g | 3% |
| Potassium | 406mg | 499mg | 3% |
| Calcium | 33mg | 6mg | 3% |
| Protein | 24.47g | 23.45g | 2% |
| Monounsaturated fat | 2.559g | 3.544g | 2% |
| Magnesium | 42mg | 35mg | 2% |
| Fats | 7.51g | 7.93g | 1% |
| Sodium | 65mg | 97mg | 1% |
| Calories | 172kcal | 172kcal | 0% |
| Cholesterol | 77mg | 78mg | 0% |
| Iron | 0.47mg | 0.45mg | 0% |
| Vitamin A | 39µg | 43µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.274mg | 0.265mg | 0% |
| Threonine | 1.073mg | 1.035mg | 0% |
| Isoleucine | 1.128mg | 1.088mg | 0% |
| Leucine | 1.989mg | 1.919mg | 0% |
| Lysine | 2.248mg | 2.168mg | 0% |
| Methionine | 0.724mg | 0.699mg | 0% |
| Phenylalanine | 0.955mg | 0.922mg | 0% |
| Valine | 1.261mg | 1.216mg | 0% |
| Histidine | 0.721mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.406g | 0.127g | N/A |
| Omega-3 - DHA | 1.206g | 0.772g | N/A |
| Omega-3 - DPA | 0.209g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
33%
72%
Minerals Daily Need Coverage Score
41%
64%
Comparison summary
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Whitefish is lower in Saturated fat (difference - 0.749g)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)