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  6. Avocado vs. Swordfish

Avocado vs. Swordfish — In-Depth Nutrition Comparison

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How are Avocado and Swordfish different?

  • Avocado is richer in Fiber, Folate, and Vitamin B5, while Swordfish is higher in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Phosphorus, and Vitamin B6.
  • Swordfish covers your daily need of Selenium 124% more than Avocado.

Avocados, raw, all commercial varieties and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Avocado vs Swordfish infographic
Infographic link

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.
Avocado
Avocado
5
:
5
Swordfish
Swordfish
Contains more Calcium +100%
Contains more Iron +22.2%
Contains less Sodium -92.8%
Contains more Copper +313%
Contains more Manganese +992.3%
Contains more Magnesium +20.7%
Contains more Phosphorus +484.6%
Contains more Zinc +21.9%
Contains more Selenium +17025%
Equal in Potassium - 499
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +100%
Contains more Iron +22.2%
Contains less Sodium -92.8%
Contains more Copper +313%
Contains more Manganese +992.3%
Contains more Magnesium +20.7%
Contains more Phosphorus +484.6%
Contains more Zinc +21.9%
Contains more Selenium +17025%
Equal in Potassium - 499

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.
Avocado
Avocado
6
:
6
Swordfish
Swordfish
Contains more Vitamin A +13.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +233.1%
Contains more Folate +3950%
Contains more Vitamin K +20900%
Contains more Vitamin E +16.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B3 +432.5%
Contains more Vitamin B6 +139.3%
Contains more Vitamin B12 +∞%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +13.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +233.1%
Contains more Folate +3950%
Contains more Vitamin K +20900%
Contains more Vitamin E +16.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B3 +432.5%
Contains more Vitamin B6 +139.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
4
:
1
Swordfish
Swordfish
Contains more Fats +84.9%
Contains more Carbs +∞%
Contains more Other +338.9%
Contains more Protein +1072.5%
Equal in Water - 68.26
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +84.9%
Contains more Carbs +∞%
Contains more Other +338.9%
Contains more Protein +1072.5%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +176.5%
Contains more Polyunsaturated fat +32.7%
Contains less Saturated Fat -10.1%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +176.5%
Contains more Polyunsaturated fat +32.7%
Contains less Saturated Fat -10.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Swordfish
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Swordfish Opinion
Net carbs 1.83g 0g Avocado
Protein 2g 23.45g Swordfish
Fats 14.66g 7.93g Avocado
Carbs 8.53g 0g Avocado
Calories 160kcal 172kcal Swordfish
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0g Swordfish
Fiber 6.7g 0g Avocado
Calcium 12mg 6mg Avocado
Iron 0.55mg 0.45mg Avocado
Magnesium 29mg 35mg Swordfish
Phosphorus 52mg 304mg Swordfish
Potassium 485mg 499mg Swordfish
Sodium 7mg 97mg Avocado
Zinc 0.64mg 0.78mg Swordfish
Copper 0.19mg 0.046mg Avocado
Manganese 0.142mg 0.013mg Avocado
Selenium 0.4µg 68.5µg Swordfish
Vitamin A 146IU 129IU Avocado
Vitamin A RAE 7µg 43µg Swordfish
Vitamin E 2.07mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.089mg Swordfish
Vitamin B2 0.13mg 0.063mg Avocado
Vitamin B3 1.738mg 9.254mg Swordfish
Vitamin B5 1.389mg 0.417mg Avocado
Vitamin B6 0.257mg 0.615mg Swordfish
Folate 81µg 2µg Avocado
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 21µg 0.1µg Avocado
Tryptophan 0.025mg 0.265mg Swordfish
Threonine 0.073mg 1.035mg Swordfish
Isoleucine 0.084mg 1.088mg Swordfish
Leucine 0.143mg 1.919mg Swordfish
Lysine 0.132mg 2.168mg Swordfish
Methionine 0.038mg 0.699mg Swordfish
Phenylalanine 0.097mg 0.922mg Swordfish
Valine 0.107mg 1.216mg Swordfish
Histidine 0.049mg 0.695mg Swordfish
Cholesterol 0mg 78mg Avocado
Trans Fat 0g 0.056g Avocado
Saturated Fat 2.126g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 9.799g 3.544g Avocado
Polyunsaturated fat 1.816g 1.368g Avocado
Omega-6 - Eicosadienoic acid 0g 0.022g Swordfish
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Avocado
95%
Swordfish
Minerals Daily Need Coverage Score
21%
Avocado
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 40)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 90mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.