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Curry powder vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between curry powder and swordfish?

  • Curry powder is richer in manganese, iron, fiber, vitamin E, copper, vitamin K, magnesium, and calcium, yet swordfish is richer in vitamin D and vitamin B12.
  • Curry powder's daily need coverage for manganese is 360% higher.

We used Spices, curry powder and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Curry powder 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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
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 MagnesiumMagnesium +628.6%
Contains more CalciumCalcium +8650%
Contains more PotassiumPotassium +134.5%
Contains more IronIron +4144.4%
Contains more CopperCopper +2508.7%
Contains more ZincZinc +502.6%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +63746.2%
Contains more SeleniumSelenium +70%

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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
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 EVitamin E +947.3%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin B2Vitamin B2 +217.5%
Contains more Vitamin B5Vitamin B5 +156.6%
Contains more Vitamin KVitamin K +99700%
Contains more FolateFolate +2700%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +183.9%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 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 FatsFats +76.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1863.9%
Contains more ProteinProtein +64.1%
Contains more WaterWater +675.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 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 -13.8%
Contains more Mono. FatMonounsaturated fat +147.8%
Contains more Poly. FatPolyunsaturated fat +123.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Curry powder Swordfish DV% diff.
Manganese 8.3mg 0.013mg 360%
Iron 19.1mg 0.45mg 233%
Fiber 53.2g 0g 213%
Vitamin E 25.24mg 2.41mg 152%
Copper 1.2mg 0.046mg 128%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin K 99.8µg 0.1µg 83%
Vitamin B12 0µg 1.62µg 68%
Magnesium 255mg 35mg 52%
Calcium 525mg 6mg 52%
Selenium 40.3µg 68.5µg 51%
Vitamin B6 0.105mg 0.615mg 39%
Vitamin B3 3.26mg 9.254mg 37%
Zinc 4.7mg 0.78mg 36%
Cholesterol 0mg 78mg 26%
Potassium 1170mg 499mg 20%
Carbs 55.83g 0g 19%
Protein 14.29g 23.45g 18%
Folate 56µg 2µg 14%
Monounsaturated fat 8.782g 3.544g 13%
Vitamin B5 1.07mg 0.417mg 13%
Polyunsaturated fat 3.056g 1.368g 11%
Vitamin B2 0.2mg 0.063mg 11%
Phosphorus 367mg 304mg 9%
Fats 14.01g 7.93g 9%
Calories 325kcal 172kcal 8%
Vitamin B1 0.176mg 0.089mg 7%
Vitamin A 1µg 43µg 5%
Sodium 52mg 97mg 2%
Choline 64.2mg 77.5mg 2%
Fructose 0.79g 1%
Saturated fat 1.648g 1.911g 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 2.63g 0g N/A
Sugar 2.76g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.11mg 0.265mg 0%
Threonine 0.35mg 1.035mg 0%
Isoleucine 0.63mg 1.088mg 0%
Leucine 0.89mg 1.919mg 0%
Lysine 0.7mg 2.168mg 0%
Methionine 0.19mg 0.699mg 0%
Phenylalanine 0.58mg 0.922mg 0%
Valine 0.75mg 1.216mg 0%
Histidine 0.29mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.255g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Curry powder 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
83%
Curry powder
72%
Swordfish
Minerals Daily Need Coverage Score
315%
Curry powder
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 5)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Curry powder
Curry powder is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Curry powder
Curry powder contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Curry powder
Curry powder is lower in Saturated fat (difference - 0.263g)
Which food is richer in minerals?
Curry powder
Curry powder is relatively richer in minerals
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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.