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Swordfish nutrition chart, glycemic index and rich nutrients

Fish, swordfish, cooked, dry heat
*all the values are displayed for the amount of 100 grams

What is Swordfish rich in: TOP 5 nutrients.

Swordfish
richer than 87% foods
richer than 87% foods
Rich in Protein
richer than 84% foods
richer than 84% foods
richer than 81% foods
87% Potassium
87% Vitamin B3
84% Protein
84% Phosphorus
81% Vitamin B6
Explanation: This food contains more Potassium than 87% of foods. More importantly, although there are several foods (13%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin B3, Protein, Phosphorus and Vitamin B6

Swordfish Glycemic index (GI)

0
Similar food data
0 Tuna Tuna
0 Sardine Sardine
0 Atlantic mackerel Atlantic mackerel

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 47%
23.45 g of 50 g
47%
Fats:
Daily Value: 12%
7.93 g of 65 g
12%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
68.26 g of 2,000 g
3%
Other:
0.36 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 172
% Daily Value*
12%
Total Fat 8g
10%
Saturated Fat 2g
Trans Fat g
26%
Cholesterol 78mg
4%
Sodium 97mg
0%
TotalCarbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars 0g
Includes 1g Added Sugars
Protein 23g
Vitamin D 666mcg 167%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 499mg 14%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 6 mg of 1,000 mg 1%
Iron: 0.45 mg of 18 mg 3%
Magnesium: 35 mg of 400 mg 9%
Phosphorus: 304 mg of 1,000 mg 30%
Potassium: 499 mg of 3,500 mg 14%
Sodium: 97 mg of 2,400 mg 4%
Zinc: 0.78 mg of 15 mg 5%
Copper: 0.046 mg of 2 mg 2%
Manganese: 0.013 mg of 2 mg 1%
Selenium: 68.5 µg of 70 µg 98%
Choline: 77.5 mg of 550 mg 14%

Mineral chart - relative view

Potassium
499 mg
TOP 13%
Phosphorus
304 mg
TOP 16%
Selenium
68.5 mg
TOP 20%
Magnesium
35 mg
TOP 28%
Sodium
97 mg
TOP 49%
Choline
77.5 mg
TOP 57%
Zinc
0.78 mg
TOP 59%
Iron
0.45 mg
TOP 78%
Copper
0.046 mg
TOP 82%
Manganese
0.013 mg
TOP 85%
Calcium
6 mg
TOP 88%

Vitamin coverage chart

Vitamin A: 129 IU of 5,000 IU 3%
Vitamin E : 2.41 mg of 20 mg 12%
Vitamin D: 666 IU of 400 IU 167%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.089 mg of 2 mg 6%
Vitamin B2: 0.063 mg of 2 mg 4%
Vitamin B3: 9.254 mg of 20 mg 46%
Vitamin B5: 0.417 mg of 10 mg 4%
Vitamin B6: 0.615 mg of 2 mg 31%
Vitamin B12: 1.62 µg of 6 µg 27%
Vitamin K: 0.1 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B3
9.254 µg
TOP 13%
Vitamin B6
0.615 µg
TOP 19%
Vitamin B12
1.62 µg
TOP 35%
Vitamin D
666 µg
TOP 37%
Vitamin E
2.41 µg
TOP 39%
Vitamin A
129 µg
TOP 40%
Vitamin B1
0.089 µg
TOP 52%
Vitamin B5
0.417 µg
TOP 64%
Vitamin B2
0.063 µg
TOP 77%
Vitamin K
0.1 µg
TOP 88%
Vitamin C
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 265 mg of 280 mg 95%
Threonine: 1035 mg of 1,050 mg 99%
Isoleucine: 1088 mg of 1,400 mg 78%
Leucine: 1919 mg of 2,730 mg 70%
Lysine: 2168 mg of 2,100 mg 103%
Methionine: 699 mg of 1,050 mg 67%
Phenylalanine: 922 mg of 1,750 mg 53%
Valine: 1216 mg of 1,820 mg 67%
Histidine: 695 mg of 700 mg 99%

Fat type information

Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.