Yolk vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between yolk and swordfish?
- Yolk is richer in choline, vitamin B5, folate, vitamin B2, iron, and vitamin A, yet swordfish is richer in vitamin D and vitamin B3.
- Yolk's daily need coverage for cholesterol is 336% higher.
- Yolk has 73 times more folate than swordfish. Yolk has 146µg of folate, while swordfish has 2µg.
- Swordfish contains less cholesterol.
We used Egg, yolk, raw, fresh and Fish, swordfish, cooked, dry heat types in this comparison.
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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 | +2050% |
| Contains more IronIron | +506.7% |
| Contains more CopperCopper | +67.4% |
| Contains more ZincZinc | +194.9% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains less SodiumSodium | -50.5% |
| Contains more ManganeseManganese | +323.1% |
| Contains more MagnesiumMagnesium | +600% |
| Contains more PotassiumPotassium | +357.8% |
| Contains more SeleniumSelenium | +22.3% |
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 AVitamin A | +786% |
| Contains more Vitamin B1Vitamin B1 | +97.8% |
| Contains more Vitamin B2Vitamin B2 | +738.1% |
| Contains more Vitamin B5Vitamin B5 | +617% |
| Contains more Vitamin B12Vitamin B12 | +20.4% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +7200% |
| Contains more CholineCholine | +958.3% |
| Contains more Vitamin DVitamin D | +207.4% |
| Contains more Vitamin B3Vitamin B3 | +38458.3% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 78mg | 336% |
| Choline | 820.2mg | 77.5mg | 135% |
| Vitamin B3 | 0.024mg | 9.254mg | 58% |
| Vitamin D | 5.4µg | 16.6µg | 56% |
| Vitamin D | 218IU | 666IU | 56% |
| Vitamin B5 | 2.99mg | 0.417mg | 51% |
| Vitamin A | 381µg | 43µg | 38% |
| Vitamin B2 | 0.528mg | 0.063mg | 36% |
| Folate | 146µg | 2µg | 36% |
| Saturated fat | 9.551g | 1.911g | 35% |
| Iron | 2.73mg | 0.45mg | 29% |
| Fats | 26.54g | 7.93g | 29% |
| Selenium | 56µg | 68.5µg | 23% |
| Monounsaturated fat | 11.738g | 3.544g | 20% |
| Vitamin B6 | 0.35mg | 0.615mg | 20% |
| Polyunsaturated fat | 4.204g | 1.368g | 19% |
| Protein | 15.86g | 23.45g | 15% |
| Zinc | 2.3mg | 0.78mg | 14% |
| Vitamin B12 | 1.95µg | 1.62µg | 14% |
| Calcium | 129mg | 6mg | 12% |
| Phosphorus | 390mg | 304mg | 12% |
| Potassium | 109mg | 499mg | 11% |
| Calories | 322kcal | 172kcal | 8% |
| Magnesium | 5mg | 35mg | 7% |
| Vitamin B1 | 0.176mg | 0.089mg | 7% |
| Copper | 0.077mg | 0.046mg | 3% |
| Manganese | 0.055mg | 0.013mg | 2% |
| Sodium | 48mg | 97mg | 2% |
| Vitamin E | 2.58mg | 2.41mg | 1% |
| Vitamin K | 0.7µg | 0.1µg | 1% |
| Carbs | 3.59g | 0g | 1% |
| Net carbs | 3.59g | 0g | N/A |
| Sugar | 0.56g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.177mg | 0.265mg | 0% |
| Threonine | 0.687mg | 1.035mg | 0% |
| Isoleucine | 0.866mg | 1.088mg | 0% |
| Leucine | 1.399mg | 1.919mg | 0% |
| Lysine | 1.217mg | 2.168mg | 0% |
| Methionine | 0.378mg | 0.699mg | 0% |
| Phenylalanine | 0.681mg | 0.922mg | 0% |
| Valine | 0.949mg | 1.216mg | 0% |
| Histidine | 0.416mg | 0.695mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.011g | 0.127g | N/A |
| Omega-3 - DHA | 0.114g | 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
| Contains more FatsFats | +234.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +372.2% |
| Contains more ProteinProtein | +47.9% |
| Contains more WaterWater | +30.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +231.2% |
| Contains more Poly. FatPolyunsaturated fat | +207.3% |
| Contains less Sat. FatSaturated fat | -80% |
