Palm oil vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between palm oil and swordfish?
- Palm oil is richer in vitamin E, yet swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, and choline.
- Palm oil's daily need coverage for saturated fat is 237% higher.
- Palm oil has 7 times more vitamin E than swordfish. Palm oil has 15.94mg of vitamin E, while swordfish has 2.41mg.
- Swordfish contains less saturated fat.
We used Oil, palm and Fish, swordfish, cooked, dry heat types in this comparison.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +4400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +561.4% |
| Contains more Vitamin KVitamin K | +7900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +25733.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1161% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +944% |
| Contains more Poly. FatPolyunsaturated fat | +579.8% |
| Contains less Sat. FatSaturated fat | -96.1% |
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 Saturated fat |
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| Lower in price |
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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 Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 49.3g | 1.911g | 215% |
| Fats | 100g | 7.93g | 142% |
| Selenium | 0µg | 68.5µg | 125% |
| Vitamin E | 15.94mg | 2.41mg | 90% |
| Monounsaturated fat | 37g | 3.544g | 84% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0mg | 9.254mg | 58% |
| Polyunsaturated fat | 9.3g | 1.368g | 53% |
| Vitamin B6 | 0mg | 0.615mg | 47% |
| Protein | 0g | 23.45g | 47% |
| Phosphorus | 0mg | 304mg | 43% |
| Calories | 884kcal | 172kcal | 36% |
| Cholesterol | 0mg | 78mg | 26% |
| Potassium | 0mg | 499mg | 15% |
| Choline | 0.3mg | 77.5mg | 14% |
| Magnesium | 0mg | 35mg | 8% |
| Vitamin B5 | 0mg | 0.417mg | 8% |
| Zinc | 0mg | 0.78mg | 7% |
| Vitamin B1 | 0mg | 0.089mg | 7% |
| Vitamin K | 8µg | 0.1µg | 7% |
| Iron | 0.01mg | 0.45mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Copper | 0mg | 0.046mg | 5% |
| Vitamin B2 | 0mg | 0.063mg | 5% |
| Sodium | 0mg | 97mg | 4% |
| Folate | 0µg | 2µg | 1% |
| Calcium | 0mg | 6mg | 1% |
| Manganese | 0.013mg | 1% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0mg | 0.265mg | 0% |
| Threonine | 0mg | 1.035mg | 0% |
| Isoleucine | 0mg | 1.088mg | 0% |
| Leucine | 0mg | 1.919mg | 0% |
| Lysine | 0mg | 2.168mg | 0% |
| Methionine | 0mg | 0.699mg | 0% |
| Phenylalanine | 0mg | 0.922mg | 0% |
| Valine | 0mg | 1.216mg | 0% |
| Histidine | 0mg | 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 | 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
26%
72%
Minerals Daily Need Coverage Score
0%
64%
Comparison summary
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 47.389g)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
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?
Palm oil is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 97mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)