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Blueberry vs. Swordfish — In-Depth Nutrition Comparison

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Differences between blueberries and swordfish

  • Blueberries are higher in vitamin K and manganese; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline.
  • Swordfish's daily need coverage for selenium is 124% higher.
  • Blueberries have 193 times more vitamin K than swordfish. While blueberries have 19.3µg of vitamin K, swordfish has only 0.1µg.
  • Swordfish has a lower glycemic index (0) than blueberries (53).

The food types used in this comparison are Blueberries, raw and Fish, swordfish, cooked, dry heat.

Infographic

Blueberry vs Swordfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CopperCopper +23.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2484.6%
Contains more MagnesiumMagnesium +483.3%
Contains more PotassiumPotassium +548.1%
Contains more IronIron +60.7%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +2433.3%
Contains more SeleniumSelenium +68400%
~equal in Calcium ~6mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +19200%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +322.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140.5%
Contains more Vitamin B2Vitamin B2 +53.7%
Contains more Vitamin B3Vitamin B3 +2113.9%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +1082.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1191.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
Contains more ProteinProtein +3068.9%
Contains more FatsFats +2303%
Contains more OtherOther +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +7440.4%
Contains more Poly. FatPolyunsaturated fat +837%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Swordfish DV% diff.
Selenium 0.1µg 68.5µg 124%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.418mg 9.254mg 55%
Protein 0.74g 23.45g 45%
Vitamin B6 0.052mg 0.615mg 43%
Phosphorus 12mg 304mg 42%
Cholesterol 0mg 78mg 26%
Vitamin K 19.3µg 0.1µg 16%
Manganese 0.336mg 0.013mg 14%
Choline 6mg 77.5mg 13%
Vitamin E 0.57mg 2.41mg 12%
Fats 0.33g 7.93g 12%
Potassium 77mg 499mg 12%
Vitamin C 9.7mg 0mg 11%
Fiber 2.4g 0g 10%
Saturated fat 0.028g 1.911g 9%
Monounsaturated fat 0.047g 3.544g 9%
Polyunsaturated fat 0.146g 1.368g 8%
Magnesium 6mg 35mg 7%
Fructose 4.97g 6%
Zinc 0.16mg 0.78mg 6%
Vitamin B5 0.124mg 0.417mg 6%
Calories 57kcal 172kcal 6%
Carbs 14.49g 0g 5%
Sodium 1mg 97mg 4%
Vitamin A 3µg 43µg 4%
Vitamin B1 0.037mg 0.089mg 4%
Vitamin B2 0.041mg 0.063mg 2%
Iron 0.28mg 0.45mg 2%
Copper 0.057mg 0.046mg 1%
Folate 6µg 2µg 1%
Net carbs 12.09g 0g N/A
Calcium 6mg 6mg 0%
Sugar 9.96g 0g N/A
Starch 0.03g 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.003mg 0.265mg 0%
Threonine 0.02mg 1.035mg 0%
Isoleucine 0.023mg 1.088mg 0%
Leucine 0.044mg 1.919mg 0%
Lysine 0.013mg 2.168mg 0%
Methionine 0.012mg 0.699mg 0%
Phenylalanine 0.026mg 0.922mg 0%
Valine 0.031mg 1.216mg 0%
Histidine 0.011mg 0.695mg 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 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Blueberry
72%
Swordfish
Minerals Daily Need Coverage Score
10%
Blueberry
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 9.96g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 53)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Blueberry
Blueberry is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 1.883g)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.