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 from 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
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Calcium
+450%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+13.8%
Contains
less
Sodium
-33%
Contains
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Zinc
+62.8%
Contains
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Copper
+100%
Contains
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Manganese
+561.5%
Contains
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Potassium
+22.9%
Contains
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Selenium
+322.8%
Equal in Iron - 0.45
Contains
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Calcium
+450%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+13.8%
Contains
less
Sodium
-33%
Contains
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Zinc
+62.8%
Contains
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Copper
+100%
Contains
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Manganese
+561.5%
Contains
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Potassium
+22.9%
Contains
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Selenium
+322.8%
Equal in Iron - 0.45
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
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Vitamin B1
+92.1%
Contains
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Vitamin B2
+144.4%
Contains
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Vitamin B5
+107.4%
Contains
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Folate
+750%
Contains
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Vitamin B3
+140.6%
Contains
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Vitamin B6
+77.7%
Contains
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Vitamin B12
+68.8%
Equal in Vitamin A - 129
Contains
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Vitamin B1
+92.1%
Contains
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Vitamin B2
+144.4%
Contains
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Vitamin B5
+107.4%
Contains
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Folate
+750%
Contains
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Vitamin B3
+140.6%
Contains
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Vitamin B6
+77.7%
Contains
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Vitamin B12
+68.8%
Equal in Vitamin A - 129
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+713.9%
Equal in Protein - 23.45
Equal in Fats - 7.93
Equal in Water - 68.26
Contains
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Other
+713.9%
Equal in Protein - 23.45
Equal in Fats - 7.93
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-39.2%
Contains
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Polyunsaturated fat
+101.4%
Contains
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Monounsaturated Fat
+38.5%
Contains
less
Saturated Fat
-39.2%
Contains
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Polyunsaturated fat
+101.4%
Contains
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Monounsaturated 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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 24.47g | 23.45g |
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| Fats | 7.51g | 7.93g |
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| Calories | 172kcal | 172kcal | |
| Calcium | 33mg | 6mg |
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| Iron | 0.47mg | 0.45mg |
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| Magnesium | 42mg | 35mg |
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| Phosphorus | 346mg | 304mg |
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| Potassium | 406mg | 499mg |
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| Sodium | 65mg | 97mg |
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| Zinc | 1.27mg | 0.78mg |
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| Copper | 0.092mg | 0.046mg |
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| Manganese | 0.086mg | 0.013mg |
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| Selenium | 16.2µg | 68.5µg |
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| Vitamin A | 131IU | 129IU |
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| Vitamin A RAE | 39µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.171mg | 0.089mg |
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| Vitamin B2 | 0.154mg | 0.063mg |
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| Vitamin B3 | 3.846mg | 9.254mg |
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| Vitamin B5 | 0.865mg | 0.417mg |
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| Vitamin B6 | 0.346mg | 0.615mg |
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| Folate | 17µg | 2µg |
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| Vitamin B12 | 0.96µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.274mg | 0.265mg |
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| Threonine | 1.073mg | 1.035mg |
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| Isoleucine | 1.128mg | 1.088mg |
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| Leucine | 1.989mg | 1.919mg |
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| Lysine | 2.248mg | 2.168mg |
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| Methionine | 0.724mg | 0.699mg |
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| Phenylalanine | 0.955mg | 0.922mg |
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| Valine | 1.261mg | 1.216mg |
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| Histidine | 0.721mg | 0.695mg |
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| Cholesterol | 77mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.162g | 1.911g |
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| Omega-3 - DHA | 1.206g | 0.772g |
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| Omega-3 - EPA | 0.406g | 0.127g |
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| Omega-3 - DPA | 0.209g | 0.168g |
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| Monounsaturated Fat | 2.559g | 3.544g |
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| Polyunsaturated fat | 2.755g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories 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
35%
95%
Minerals Daily Need Coverage Score
41%
64%
Comparison summary
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 Cholesterol?
Whitefish is lower in Cholesterol (difference - 1mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.