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  6. Pea raw vs. Swordfish

Pea raw vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between Pea raw and Swordfish

  • Pea raw has more Vitamin C, Fiber, and Vitamin K, however, Swordfish is higher in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus.
  • Swordfish covers your daily Selenium needs 121% more than Pea raw.

Food varieties used in this article are Peas, green, raw and Fish, swordfish, cooked, dry heat.

Infographic

Pea raw 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.
Pea raw
Pea raw
6
:
4
Swordfish
Swordfish
Contains more Calcium +316.7%
Contains more Iron +226.7%
Contains less Sodium -94.8%
Contains more Zinc +59%
Contains more Copper +282.6%
Contains more Manganese +3053.8%
Contains more Phosphorus +181.5%
Contains more Potassium +104.5%
Contains more Selenium +3705.6%
Equal in Magnesium - 35
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +316.7%
Contains more Iron +226.7%
Contains less Sodium -94.8%
Contains more Zinc +59%
Contains more Copper +282.6%
Contains more Manganese +3053.8%
Contains more Phosphorus +181.5%
Contains more Potassium +104.5%
Contains more Selenium +3705.6%
Equal in Magnesium - 35

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.
Pea raw
Pea raw
6
:
6
Swordfish
Swordfish
Contains more Vitamin A +493%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.9%
Contains more Vitamin B2 +109.5%
Contains more Folate +3150%
Contains more Vitamin K +24700%
Contains more Vitamin E +1753.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +342.8%
Contains more Vitamin B5 +301%
Contains more Vitamin B6 +263.9%
Contains more Vitamin B12 +∞%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +493%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.9%
Contains more Vitamin B2 +109.5%
Contains more Folate +3150%
Contains more Vitamin K +24700%
Contains more Vitamin E +1753.8%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +342.8%
Contains more Vitamin B5 +301%
Contains more Vitamin B6 +263.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
3
:
2
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Water +15.5%
Contains more Other +141.7%
Contains more Protein +332.7%
Contains more Fats +1882.5%
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Water +15.5%
Contains more Other +141.7%
Contains more Protein +332.7%
Contains more Fats +1882.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +10025.7%
Contains more Polyunsaturated fat +631.6%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +10025.7%
Contains more Polyunsaturated fat +631.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Swordfish Opinion
Net carbs 8.75g 0g Pea raw
Protein 5.42g 23.45g Swordfish
Fats 0.4g 7.93g Swordfish
Carbs 14.45g 0g Pea raw
Calories 81kcal 172kcal Swordfish
Fructose 0.39g Pea raw
Sugar 5.67g 0g Swordfish
Fiber 5.7g 0g Pea raw
Calcium 25mg 6mg Pea raw
Iron 1.47mg 0.45mg Pea raw
Magnesium 33mg 35mg Swordfish
Phosphorus 108mg 304mg Swordfish
Potassium 244mg 499mg Swordfish
Sodium 5mg 97mg Pea raw
Zinc 1.24mg 0.78mg Pea raw
Copper 0.176mg 0.046mg Pea raw
Manganese 0.41mg 0.013mg Pea raw
Selenium 1.8µg 68.5µg Swordfish
Vitamin A 765IU 129IU Pea raw
Vitamin A RAE 38µg 43µg Swordfish
Vitamin E 0.13mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 40mg 0mg Pea raw
Vitamin B1 0.266mg 0.089mg Pea raw
Vitamin B2 0.132mg 0.063mg Pea raw
Vitamin B3 2.09mg 9.254mg Swordfish
Vitamin B5 0.104mg 0.417mg Swordfish
Vitamin B6 0.169mg 0.615mg Swordfish
Folate 65µg 2µg Pea raw
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 24.8µg 0.1µg Pea raw
Tryptophan 0.037mg 0.265mg Swordfish
Threonine 0.203mg 1.035mg Swordfish
Isoleucine 0.195mg 1.088mg Swordfish
Leucine 0.323mg 1.919mg Swordfish
Lysine 0.317mg 2.168mg Swordfish
Methionine 0.082mg 0.699mg Swordfish
Phenylalanine 0.2mg 0.922mg Swordfish
Valine 0.235mg 1.216mg Swordfish
Histidine 0.107mg 0.695mg Swordfish
Cholesterol 0mg 78mg Pea raw
Trans Fat 0g 0.056g Pea raw
Saturated Fat 0.071g 1.911g Pea raw
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 0.035g 3.544g Swordfish
Polyunsaturated fat 0.187g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Pea raw
95%
Swordfish
Minerals Daily Need Coverage Score
31%
Pea raw
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 54)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 1.84g)
Which food is richer in minerals?
?
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.
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.