Cashew vs. Swordfish — In-Depth Nutrition Comparison

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How are cashew and swordfish different?

Cashew is richer in copper, iron, manganese, magnesium, zinc, and phosphorus, while swordfish is higher in selenium, vitamin D*, vitamin B12, and vitamin B3.
Cashew covers your daily need for copper, 239% more than swordfish.
Cashew contains 127 times more manganese than swordfish. Cashew contains 1.655mg of manganese, while swordfish contains 0.013mg.
Cashew has a higher glycemic index (25) than swordfish (0).

Nuts, cashew nuts, raw and Fish, swordfish, cooked, dry heat types were used 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.

Cashew

Swordfish

Contains more MagnesiumMagnesium	+734.3%
Contains more CalciumCalcium	+516.7%
Contains more PotassiumPotassium	+32.3%
Contains more IronIron	+1384.4%
Contains more CopperCopper	+4671.7%
Contains more ZincZinc	+641%
Contains more PhosphorusPhosphorus	+95.1%
Contains less SodiumSodium	-87.6%
Contains more ManganeseManganese	+12630.8%

Contains more SeleniumSelenium

+244.2%

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.

Cashew

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+375.3%
Contains more Vitamin B5Vitamin B5	+107.2%
Contains more Vitamin KVitamin K	+34000%
Contains more FolateFolate	+1150%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+167.8%
Contains more Vitamin B3Vitamin B3	+771.4%
Contains more Vitamin B6Vitamin B6	+47.5%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	2.195mg	0.046mg	239%
Selenium	19.9µg	68.5µg	88%
Vitamin D*	0 IU	666 IU	83%
Vitamin D	0µg	16.6µg	83%
Iron	6.68mg	0.45mg	78%
Manganese	1.655mg	0.013mg	71%
Vitamin B12	0µg	1.62µg	68%
Magnesium	292mg	35mg	61%
Fats	43.85g	7.93g	55%
Vitamin B3	1.062mg	9.254mg	51%
Monounsaturated fat	23.797g	3.544g	51%
Zinc	5.78mg	0.78mg	45%
Polyunsaturated fat	7.845g	1.368g	43%
Phosphorus	593mg	304mg	41%
Vitamin B1	0.423mg	0.089mg	28%
Vitamin K	34.1µg	0.1µg	28%
Saturated fat	7.783g	1.911g	27%
Cholesterol	0mg	78mg	26%
Calories	553kcal	172kcal	19%
Vitamin B6	0.417mg	0.615mg	15%
Choline		77.5mg	14%
Fiber	3.3g	0g	13%
Protein	18.22g	23.45g	10%
Carbs	30.19g	0g	10%
Starch	23.49g		10%
Vitamin E	0.9mg	2.41mg	10%
Vitamin B5	0.864mg	0.417mg	9%
Folate	25µg	2µg	6%
Potassium	660mg	499mg	5%
Vitamin A	0µg	43µg	5%
Sodium	12mg	97mg	4%
Calcium	37mg	6mg	3%
Vitamin C	0.5mg	0mg	1%
Protein per 100 calories	3.3g	14g	N/A
Calories per 10 g protein	304kcal	73kcal	N/A
Weight per 100 calories	18g	58g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.6	N/A
Net carbs	26.89g	0g	N/A
Sugar	5.91g	0g	N/A
Vitamin B2	0.058mg	0.063mg	0%
Trans fat		0.056g	N/A
Tryptophan	0.287mg	0.265mg	0%
Threonine	0.688mg	1.035mg	0%
Isoleucine	0.789mg	1.088mg	0%
Leucine	1.472mg	1.919mg	0%
Lysine	0.928mg	2.168mg	0%
Methionine	0.362mg	0.699mg	0%
Phenylalanine	0.951mg	0.922mg	0%
Valine	1.094mg	1.216mg	0%
Histidine	0.456mg	0.695mg	0%
Fructose	0.05g		0%
Omega-3 - EPA	0g	0.127g	N/A
Omega-3 - DHA	0g	0.772g	N/A
Omega-3 - DPA	0g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0g	0.022g	N/A