Yogurt vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between yogurt and swordfish?
- Yogurt is higher in vitamin B2, yet swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, vitamin E, and choline.
- Swordfish's daily need coverage for vitamin D is 111% more.
- Yogurt has 4 times more vitamin B2 than swordfish. While yogurt has 0.278mg of vitamin B2, swordfish has only 0.063mg.
- The amount of cholesterol in yogurt is lower.
- The glycemic index of swordfish is lower.
We used Yogurt, Greek, plain, nonfat and Fish, swordfish, cooked, dry heat types 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 | +1733.3% |
| Contains less SodiumSodium | -62.9% |
| Contains more MagnesiumMagnesium | +218.2% |
| Contains more PotassiumPotassium | +253.9% |
| Contains more IronIron | +542.9% |
| Contains more CopperCopper | +170.6% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +125.2% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +606.2% |
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 B2Vitamin B2 | +341.3% |
| Contains more FolateFolate | +250% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +24000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +287% |
| Contains more Vitamin B3Vitamin B3 | +4349% |
| Contains more Vitamin B5Vitamin B5 | +26% |
| Contains more Vitamin B6Vitamin B6 | +876.2% |
| Contains more Vitamin B12Vitamin B12 | +116% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +413.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 9.7µg | 68.5µg | 107% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B3 | 0.208mg | 9.254mg | 57% |
| Vitamin B6 | 0.063mg | 0.615mg | 42% |
| Vitamin B12 | 0.75µg | 1.62µg | 36% |
| Protein | 10.19g | 23.45g | 27% |
| Cholesterol | 5mg | 78mg | 24% |
| Phosphorus | 135mg | 304mg | 24% |
| Vitamin B2 | 0.278mg | 0.063mg | 17% |
| Vitamin E | 0.01mg | 2.41mg | 16% |
| Fats | 0.39g | 7.93g | 12% |
| Choline | 15.1mg | 77.5mg | 11% |
| Potassium | 141mg | 499mg | 11% |
| Calcium | 110mg | 6mg | 10% |
| Monounsaturated fat | 0.053g | 3.544g | 9% |
| Polyunsaturated fat | 0.012g | 1.368g | 9% |
| Saturated fat | 0.117g | 1.911g | 8% |
| Vitamin B1 | 0.023mg | 0.089mg | 6% |
| Calories | 59kcal | 172kcal | 6% |
| Magnesium | 11mg | 35mg | 6% |
| Vitamin A | 1µg | 43µg | 5% |
| Iron | 0.07mg | 0.45mg | 5% |
| Sodium | 36mg | 97mg | 3% |
| Copper | 0.017mg | 0.046mg | 3% |
| Vitamin B5 | 0.331mg | 0.417mg | 2% |
| Zinc | 0.52mg | 0.78mg | 2% |
| Folate | 7µg | 2µg | 1% |
| Carbs | 3.6g | 0g | 1% |
| Net carbs | 3.6g | 0g | N/A |
| Sugar | 3.24g | 0g | N/A |
| Manganese | 0.009mg | 0.013mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.006g | 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 - ALA | 0.001g | N/A | |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +130.1% |
| Contains more FatsFats | +1933.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +6586.8% |
| Contains more Poly. FatPolyunsaturated fat | +11300% |
