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Fenugreek vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between fenugreek and swordfish

  • Fenugreek has more iron, copper, fiber, manganese, and magnesium; however, swordfish is richer in selenium, vitamin D, vitamin B12, and vitamin B3.
  • Fenugreek covers your daily iron needs 414% more than swordfish.

Specific food types used in this comparison are Spices, fenugreek seed and Fish, swordfish, cooked, dry heat.

Infographic

Fenugreek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +445.7%
Contains more CalciumCalcium +2833.3%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +7351.1%
Contains more CopperCopper +2313%
Contains more ZincZinc +220.5%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +9346.2%
Contains more SeleniumSelenium +987.3%
~equal in Phosphorus ~304mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 B1Vitamin B1 +261.8%
Contains more Vitamin B2Vitamin B2 +481%
Contains more FolateFolate +2750%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +464.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.615mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 OtherOther +844.4%
Contains more FatsFats +23.7%
Contains more WaterWater +672.2%
~equal in Protein ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -23.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Swordfish DV% diff.
Iron 33.53mg 0.45mg 414%
Copper 1.11mg 0.046mg 118%
Selenium 6.3µg 68.5µg 113%
Fiber 24.6g 0g 98%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Manganese 1.228mg 0.013mg 53%
Vitamin B3 1.64mg 9.254mg 48%
Magnesium 191mg 35mg 37%
Cholesterol 0mg 78mg 26%
Vitamin B2 0.366mg 0.063mg 23%
Vitamin B1 0.322mg 0.089mg 19%
Carbs 58.35g 0g 19%
Calcium 176mg 6mg 17%
Zinc 2.5mg 0.78mg 16%
Vitamin E 2.41mg 16%
Folate 57µg 2µg 14%
Choline 77.5mg 14%
Polyunsaturated fat 1.368g 9%
Monounsaturated fat 3.544g 9%
Vitamin B5 0.417mg 8%
Calories 323kcal 172kcal 8%
Potassium 770mg 499mg 8%
Vitamin A 3µg 43µg 4%
Vitamin C 3mg 0mg 3%
Saturated fat 1.46g 1.911g 2%
Fats 6.41g 7.93g 2%
Protein 23g 23.45g 1%
Sodium 67mg 97mg 1%
Vitamin B6 0.6mg 0.615mg 1%
Phosphorus 296mg 304mg 1%
Net carbs 33.75g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.391mg 0.265mg 0%
Threonine 0.898mg 1.035mg 0%
Isoleucine 1.241mg 1.088mg 0%
Leucine 1.757mg 1.919mg 0%
Lysine 1.684mg 2.168mg 0%
Methionine 0.338mg 0.699mg 0%
Phenylalanine 1.089mg 0.922mg 0%
Valine 1.102mg 1.216mg 0%
Histidine 0.668mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 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
Fenugreek Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
30%
Fenugreek
72%
Swordfish
Minerals Daily Need Coverage Score
228%
Fenugreek
64%
Swordfish

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.6)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Fenugreek
Fenugreek is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fenugreek
Fenugreek contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Fenugreek
Fenugreek is lower in Saturated fat (difference - 0.451g)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.