Whiting vs. Swordfish — In-Depth Nutrition Comparison
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The main differences between Whiting and Swordfish
- Whiting has more Vitamin B12, Calcium, and Manganese, however, Swordfish has more Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin E.
- Daily need coverage for Vitamin D from Swordfish is 99% higher.
- Swordfish has 10 times less Calcium than Whiting. Whiting has 62mg of Calcium, while Swordfish has 6mg.
- Whiting is lower in Saturated Fat.
Food types used in this article are Fish, whiting, 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 CalciumCalcium | +933.3% |
| Contains more ManganeseManganese | +900% |
| Contains more MagnesiumMagnesium | +29.6% |
| Contains more PotassiumPotassium | +15% |
| Contains more CopperCopper | +15% |
| Contains more ZincZinc | +47.2% |
| Contains less SodiumSodium | -26.5% |
| Contains more SeleniumSelenium | +66.7% |
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 B12Vitamin B12 | +60.5% |
| Contains more FolateFolate | +650% |
| Contains more Vitamin EVitamin E | +534.2% |
| Contains more Vitamin DVitamin D | +822.2% |
| Contains more Vitamin B1Vitamin B1 | +30.9% |
| Contains more Vitamin B3Vitamin B3 | +454.1% |
| Contains more Vitamin B5Vitamin B5 | +66.8% |
| Contains more Vitamin B6Vitamin B6 | +241.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +369.2% |
| Contains more OtherOther | +200% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -79.1% |
| Contains more Mono. FatMonounsaturated Fat | +696.4% |
| Contains more Poly. FatPolyunsaturated fat | +133% |
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 Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 172kcal |
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| Protein | 23.48g | 23.45g |
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| Fats | 1.69g | 7.93g |
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| Cholesterol | 84mg | 78mg |
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| Vitamin D | 73IU | 666IU |
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| Magnesium | 27mg | 35mg |
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| Calcium | 62mg | 6mg |
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| Potassium | 434mg | 499mg |
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| Iron | 0.42mg | 0.45mg |
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| Copper | 0.04mg | 0.046mg |
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| Zinc | 0.53mg | 0.78mg |
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| Phosphorus | 285mg | 304mg |
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| Sodium | 132mg | 97mg |
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| Vitamin A | 128IU | 129IU |
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| Vitamin A | 38µg | 43µg |
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| Vitamin E | 0.38mg | 2.41mg |
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| Vitamin D | 1.8µg | 16.6µg |
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| Manganese | 0.13mg | 0.013mg |
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| Selenium | 41.1µg | 68.5µg |
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| Vitamin B1 | 0.068mg | 0.089mg |
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| Vitamin B2 | 0.06mg | 0.063mg |
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| Vitamin B3 | 1.67mg | 9.254mg |
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| Vitamin B5 | 0.25mg | 0.417mg |
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| Vitamin B6 | 0.18mg | 0.615mg |
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| Vitamin B12 | 2.6µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 15µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 83.3mg | 77.5mg |
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| Saturated Fat | 0.4g | 1.911g |
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| Monounsaturated Fat | 0.445g | 3.544g |
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| Polyunsaturated fat | 0.587g | 1.368g |
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| Tryptophan | 0.263mg | 0.265mg |
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| Threonine | 1.029mg | 1.035mg |
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| Isoleucine | 1.082mg | 1.088mg |
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| Leucine | 1.908mg | 1.919mg |
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| Lysine | 2.156mg | 2.168mg |
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| Methionine | 0.695mg | 0.699mg |
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| Phenylalanine | 0.917mg | 0.922mg |
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| Valine | 1.21mg | 1.216mg |
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| Histidine | 0.691mg | 0.695mg |
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| Omega-3 - EPA | 0.283g | 0.127g |
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| Omega-3 - DHA | 0.235g | 0.772g |
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| Omega-3 - DPA | 0.017g | 0.168g |
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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 Calories diet |
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| 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
44%
91%
Minerals Daily Need Coverage Score
50%
64%
Comparison summary
Which food is lower in Saturated Fat?
Whiting is lower in Saturated Fat (difference - 1.511g)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 35mg)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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 ($)