Coconut vs. Swordfish — In-Depth Nutrition Comparison
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A recap on differences between coconut and swordfish
- Coconut has more manganese, copper, and fiber; however, swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
- Coconut covers your daily saturated fat needs 139% more than swordfish.
- Swordfish has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Fish, swordfish, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +440% |
| Contains more CopperCopper | +845.7% |
| Contains more ZincZinc | +41% |
| Contains less SodiumSodium | -79.4% |
| Contains more ManganeseManganese | +11438.5% |
| Contains more PotassiumPotassium | +40.2% |
| Contains more PhosphorusPhosphorus | +169% |
| Contains more SeleniumSelenium | +578.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +904.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.8% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B3Vitamin B3 | +1613.7% |
| Contains more Vitamin B5Vitamin B5 | +39% |
| Contains more Vitamin B6Vitamin B6 | +1038.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +540.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +322.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +166.7% |
| Contains more ProteinProtein | +604.2% |
| Contains more WaterWater | +45.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +148.7% |
| Contains more Poly. FatPolyunsaturated fat | +273.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 1.911g | 126% |
| Selenium | 10.1µg | 68.5µg | 106% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Manganese | 1.5mg | 0.013mg | 65% |
| Vitamin B3 | 0.54mg | 9.254mg | 54% |
| Vitamin B6 | 0.054mg | 0.615mg | 43% |
| Copper | 0.435mg | 0.046mg | 43% |
| Protein | 3.33g | 23.45g | 40% |
| Fats | 33.49g | 7.93g | 39% |
| Fiber | 9g | 0g | 36% |
| Phosphorus | 113mg | 304mg | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Iron | 2.43mg | 0.45mg | 25% |
| Vitamin E | 0.24mg | 2.41mg | 14% |
| Choline | 12.1mg | 77.5mg | 12% |
| Calories | 354kcal | 172kcal | 9% |
| Polyunsaturated fat | 0.366g | 1.368g | 7% |
| Folate | 26µg | 2µg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Monounsaturated fat | 1.425g | 3.544g | 5% |
| Carbs | 15.23g | 0g | 5% |
| Potassium | 356mg | 499mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B2 | 0.02mg | 0.063mg | 3% |
| Sodium | 20mg | 97mg | 3% |
| Zinc | 1.1mg | 0.78mg | 3% |
| Vitamin B5 | 0.3mg | 0.417mg | 2% |
| Vitamin B1 | 0.066mg | 0.089mg | 2% |
| Calcium | 14mg | 6mg | 1% |
| Magnesium | 32mg | 35mg | 1% |
| Net carbs | 6.23g | 0g | N/A |
| Sugar | 6.23g | 0g | N/A |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.039mg | 0.265mg | 0% |
| Threonine | 0.121mg | 1.035mg | 0% |
| Isoleucine | 0.131mg | 1.088mg | 0% |
| Leucine | 0.247mg | 1.919mg | 0% |
| Lysine | 0.147mg | 2.168mg | 0% |
| Methionine | 0.062mg | 0.699mg | 0% |
| Phenylalanine | 0.169mg | 0.922mg | 0% |
| Valine | 0.202mg | 1.216mg | 0% |
| Histidine | 0.077mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
72%
Minerals Daily Need Coverage Score
63%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 27.787g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 59)
Which food is cheaper?
Swordfish is cheaper (difference - $2.6)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 77mg)
Which food is richer in minerals?
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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.