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  6. Broccoli vs. Swordfish

Broccoli vs. Swordfish — In-Depth Nutrition Comparison

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Differences between Broccoli and Swordfish

  • Broccoli is higher in Vitamin C, Vitamin K, and Folate, however, Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Phosphorus, and Vitamin B6.
  • Swordfish's daily need coverage for Selenium is 120% higher.

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

Infographic

Broccoli 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.
Broccoli
Broccoli
5
:
5
Swordfish
Swordfish
Contains more Calcium +683.3%
Contains more Iron +62.2%
Contains less Sodium -66%
Contains more Manganese +1515.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +360.6%
Contains more Potassium +57.9%
Contains more Zinc +90.2%
Contains more Selenium +2640%
Equal in Copper - 0.046
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +683.3%
Contains more Iron +62.2%
Contains less Sodium -66%
Contains more Manganese +1515.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +360.6%
Contains more Potassium +57.9%
Contains more Zinc +90.2%
Contains more Selenium +2640%
Equal in Copper - 0.046

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.
Broccoli
Broccoli
6
:
6
Swordfish
Swordfish
Contains more Vitamin A +382.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B5 +37.4%
Contains more Folate +3050%
Contains more Vitamin K +101500%
Contains more Vitamin E +209%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B3 +1348.2%
Contains more Vitamin B6 +251.4%
Contains more Vitamin B12 +∞%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +382.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B5 +37.4%
Contains more Folate +3050%
Contains more Vitamin K +101500%
Contains more Vitamin E +209%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B3 +1348.2%
Contains more Vitamin B6 +251.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Water +30.8%
Contains more Other +141.7%
Contains more Protein +731.6%
Contains more Fats +2043.2%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Carbs +∞%
Contains more Water +30.8%
Contains more Other +141.7%
Contains more Protein +731.6%
Contains more Fats +2043.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +32118.2%
Contains more Polyunsaturated fat +3500%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +32118.2%
Contains more Polyunsaturated fat +3500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Swordfish Opinion
Net carbs 4.04g 0g Broccoli
Protein 2.82g 23.45g Swordfish
Fats 0.37g 7.93g Swordfish
Carbs 6.64g 0g Broccoli
Calories 34kcal 172kcal Swordfish
Fructose 0.68g Broccoli
Sugar 1.7g 0g Swordfish
Fiber 2.6g 0g Broccoli
Calcium 47mg 6mg Broccoli
Iron 0.73mg 0.45mg Broccoli
Magnesium 21mg 35mg Swordfish
Phosphorus 66mg 304mg Swordfish
Potassium 316mg 499mg Swordfish
Sodium 33mg 97mg Broccoli
Zinc 0.41mg 0.78mg Swordfish
Copper 0.049mg 0.046mg Broccoli
Manganese 0.21mg 0.013mg Broccoli
Selenium 2.5µg 68.5µg Swordfish
Vitamin A 623IU 129IU Broccoli
Vitamin A RAE 31µg 43µg Swordfish
Vitamin E 0.78mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.089mg Swordfish
Vitamin B2 0.117mg 0.063mg Broccoli
Vitamin B3 0.639mg 9.254mg Swordfish
Vitamin B5 0.573mg 0.417mg Broccoli
Vitamin B6 0.175mg 0.615mg Swordfish
Folate 63µg 2µg Broccoli
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 101.6µg 0.1µg Broccoli
Tryptophan 0.033mg 0.265mg Swordfish
Threonine 0.088mg 1.035mg Swordfish
Isoleucine 0.079mg 1.088mg Swordfish
Leucine 0.129mg 1.919mg Swordfish
Lysine 0.135mg 2.168mg Swordfish
Methionine 0.038mg 0.699mg Swordfish
Phenylalanine 0.117mg 0.922mg Swordfish
Valine 0.125mg 1.216mg Swordfish
Histidine 0.059mg 0.695mg Swordfish
Cholesterol 0mg 78mg Broccoli
Trans Fat 0g 0.056g Broccoli
Saturated Fat 0.039g 1.911g Broccoli
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 0.011g 3.544g Swordfish
Polyunsaturated fat 0.038g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0g 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
95%
Swordfish
Minerals Daily Need Coverage Score
19%
Broccoli
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 1.872g)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.