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Nectarine vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between nectarine and swordfish

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, choline, and vitamin E than nectarine.
  • Swordfish's daily need coverage for selenium is 125% more.
  • Nectarine contains less saturated fat.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Nectarines, raw and Fish, swordfish, cooked, dry heat.

Infographic

Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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 CopperCopper +87%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +315.4%
Contains more MagnesiumMagnesium +288.9%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +60.7%
Contains more ZincZinc +358.8%
Contains more PhosphorusPhosphorus +1069.2%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~6mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 KVitamin K +2100%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +161.8%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +722.6%
Contains more Vitamin B5Vitamin B5 +125.4%
Contains more Vitamin B6Vitamin B6 +2360%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 WaterWater +28.3%
Contains more OtherOther +33.3%
Contains more ProteinProtein +2112.3%
Contains more FatsFats +2378.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -98.7%
Contains more Mono. FatMonounsaturated fat +3927.3%
Contains more Poly. FatPolyunsaturated fat +1110.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Swordfish DV% diff.
Selenium 0µg 68.5µg 125%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.125mg 9.254mg 51%
Protein 1.06g 23.45g 45%
Vitamin B6 0.025mg 0.615mg 45%
Phosphorus 26mg 304mg 40%
Cholesterol 0mg 78mg 26%
Choline 6.2mg 77.5mg 13%
Fats 0.32g 7.93g 12%
Vitamin E 0.77mg 2.41mg 11%
Monounsaturated fat 0.088g 3.544g 9%
Potassium 201mg 499mg 9%
Saturated fat 0.025g 1.911g 9%
Polyunsaturated fat 0.113g 1.368g 8%
Fiber 1.7g 0g 7%
Zinc 0.17mg 0.78mg 6%
Magnesium 9mg 35mg 6%
Vitamin C 5.4mg 0mg 6%
Calories 44kcal 172kcal 6%
Vitamin B5 0.185mg 0.417mg 5%
Vitamin B1 0.034mg 0.089mg 5%
Sodium 0mg 97mg 4%
Copper 0.086mg 0.046mg 4%
Carbs 10.55g 0g 4%
Vitamin B2 0.027mg 0.063mg 3%
Vitamin A 17µg 43µg 3%
Manganese 0.054mg 0.013mg 2%
Fructose 1.37g 2%
Vitamin K 2.2µg 0.1µg 2%
Iron 0.28mg 0.45mg 2%
Folate 5µg 2µg 1%
Net carbs 8.85g 0g N/A
Calcium 6mg 6mg 0%
Sugar 7.89g 0g N/A
Starch 0.07g 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.005mg 0.265mg 0%
Threonine 0.009mg 1.035mg 0%
Isoleucine 0.009mg 1.088mg 0%
Leucine 0.014mg 1.919mg 0%
Lysine 0.016mg 2.168mg 0%
Methionine 0.006mg 0.699mg 0%
Phenylalanine 0.021mg 0.922mg 0%
Valine 0.013mg 1.216mg 0%
Histidine 0.008mg 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?

ok
ok
is better in case of low diet
Nectarine 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
8%
Nectarine
72%
Swordfish
Minerals Daily Need Coverage Score
9%
Nectarine
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 7.89g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 43)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 1.886g)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.