Grouper fish vs. Swordfish — In-Depth Nutrition Comparison
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Summary of differences between grouper fish and swordfish
- Grouper fish has more vitamin B5 and iron, while swordfish has more vitamin B3, selenium, vitamin B12, phosphorus, vitamin B6, and polyunsaturated fat.
- Swordfish covers your daily need for vitamin B3, 55% more than grouper fish.
- Grouper fish contains 3 times more iron than swordfish. While grouper fish contains 1.14mg of iron, swordfish contains only 0.45mg.
- The amount of cholesterol in grouper fish is lower.
These are the specific foods used in this comparison Fish, grouper, mixed species, cooked, dry heat 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 | +250% |
| Contains more IronIron | +153.3% |
| Contains less SodiumSodium | -45.4% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +112.6% |
| Contains more SeleniumSelenium | +46.4% |
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 AVitamin A | +16.3% |
| Contains more Vitamin B5Vitamin B5 | +108.6% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin B2Vitamin B2 | +950% |
| Contains more Vitamin B3Vitamin B3 | +2328.9% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more Vitamin B12Vitamin B12 | +134.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.84 g
Fats:
1.3 g
Carbs:
0 g
Water:
73.36 g
Other:
0.5 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more OtherOther | +38.9% |
| Contains more FatsFats | +510% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.299 g
Monounsaturated fat:
Mono. Fat
0.268 g
Polyunsaturated fat:
Poly. Fat
0.403 g
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 | -84.4% |
| Contains more Mono. FatMonounsaturated fat | +1222.4% |
| Contains more Poly. FatPolyunsaturated fat | +239.5% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 0.381mg | 9.254mg | 55% |
| Selenium | 46.8µg | 68.5µg | 39% |
| Vitamin B12 | 0.69µg | 1.62µg | 39% |
| Phosphorus | 143mg | 304mg | 23% |
| Vitamin B6 | 0.35mg | 0.615mg | 20% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Cholesterol | 47mg | 78mg | 10% |
| Fats | 1.3g | 7.93g | 10% |
| Vitamin B5 | 0.87mg | 0.417mg | 9% |
| Iron | 1.14mg | 0.45mg | 9% |
| Monounsaturated fat | 0.268g | 3.544g | 8% |
| Saturated fat | 0.299g | 1.911g | 7% |
| Polyunsaturated fat | 0.403g | 1.368g | 6% |
| Vitamin B2 | 0.006mg | 0.063mg | 4% |
| Protein | 24.84g | 23.45g | 3% |
| Calories | 118kcal | 172kcal | 3% |
| Sodium | 53mg | 97mg | 2% |
| Zinc | 0.51mg | 0.78mg | 2% |
| Folate | 10µg | 2µg | 2% |
| Calcium | 21mg | 6mg | 2% |
| Vitamin B1 | 0.081mg | 0.089mg | 1% |
| Vitamin A | 50µg | 43µg | 1% |
| Potassium | 475mg | 499mg | 1% |
| Magnesium | 37mg | 35mg | 0% |
| Copper | 0.045mg | 0.046mg | 0% |
| Manganese | 0.012mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.278mg | 0.265mg | 0% |
| Threonine | 1.089mg | 1.035mg | 0% |
| Isoleucine | 1.145mg | 1.088mg | 0% |
| Leucine | 2.019mg | 1.919mg | 0% |
| Lysine | 2.282mg | 2.168mg | 0% |
| Methionine | 0.735mg | 0.699mg | 0% |
| Phenylalanine | 0.97mg | 0.922mg | 0% |
| Valine | 1.28mg | 1.216mg | 0% |
| Histidine | 0.731mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.035g | 0.127g | N/A |
| Omega-3 - DHA | 0.213g | 0.772g | N/A |
| Omega-3 - DPA | 0.017g | 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 | Equal | |
| 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
21%
72%
Minerals Daily Need Coverage Score
47%
64%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Grouper fish is lower in Cholesterol (difference - 31mg)
Which food is lower in Sugar?
Grouper fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Grouper fish contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Grouper fish is lower in Saturated fat (difference - 1.612g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)