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Raspberry vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between raspberries and swordfish

  • Raspberries have more vitamin C, manganese, and fiber, while swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish covers your daily need for selenium, 124% more than raspberries.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of raspberries is 26.

These are the specific foods used in this comparison Raspberries, raw and Fish, swordfish, cooked, dry heat.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 CalciumCalcium +316.7%
Contains more IronIron +53.3%
Contains more CopperCopper +95.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +5053.8%
Contains more MagnesiumMagnesium +59.1%
Contains more PotassiumPotassium +230.5%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +948.3%
Contains more SeleniumSelenium +34150%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 +7700%
Contains more FolateFolate +950%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +177%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +178.1%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +1447.5%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +1018.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +25.6%
Contains more OtherOther +27.8%
Contains more ProteinProtein +1854.2%
Contains more FatsFats +1120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -99%
Contains more Mono. FatMonounsaturated fat +5437.5%
Contains more Poly. FatPolyunsaturated fat +264.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Swordfish DV% diff.
Selenium 0.2µg 68.5µg 124%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.598mg 9.254mg 54%
Protein 1.2g 23.45g 45%
Vitamin B6 0.055mg 0.615mg 43%
Phosphorus 29mg 304mg 39%
Vitamin C 26.2mg 0mg 29%
Manganese 0.67mg 0.013mg 29%
Cholesterol 0mg 78mg 26%
Fiber 6.5g 0g 26%
Choline 12.3mg 77.5mg 12%
Fats 0.65g 7.93g 11%
Potassium 151mg 499mg 10%
Vitamin E 0.87mg 2.41mg 10%
Monounsaturated fat 0.064g 3.544g 9%
Saturated fat 0.019g 1.911g 9%
Polyunsaturated fat 0.375g 1.368g 7%
Vitamin K 7.8µg 0.1µg 6%
Calories 52kcal 172kcal 6%
Vitamin A 2µg 43µg 5%
Vitamin B1 0.032mg 0.089mg 5%
Copper 0.09mg 0.046mg 5%
Folate 21µg 2µg 5%
Carbs 11.94g 0g 4%
Sodium 1mg 97mg 4%
Zinc 0.42mg 0.78mg 3%
Fructose 2.35g 3%
Iron 0.69mg 0.45mg 3%
Magnesium 22mg 35mg 3%
Vitamin B2 0.038mg 0.063mg 2%
Vitamin B5 0.329mg 0.417mg 2%
Calcium 25mg 6mg 2%
Net carbs 5.44g 0g N/A
Sugar 4.42g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 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
Raspberry 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
16%
Raspberry
72%
Swordfish
Minerals Daily Need Coverage Score
20%
Raspberry
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 26)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.7)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Raspberry
Raspberry is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 1.892g)
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.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.