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Swordfish vs. Apple pie — In-Depth Nutrition Comparison

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The main differences between swordfish and apple pie

  • Swordfish has more vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium; however, apple pie has more iron and manganese.
  • Daily need coverage for vitamin B12 for swordfish is 67% higher.
  • Apple pie has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Pie, apple, commercially prepared, unenriched flour.

Infographic

Swordfish vs Apple pie 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +667.7%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +1166.7%
Contains less SodiumSodium -63.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +83.3%
Contains more IronIron +168.9%
Contains more ManganeseManganese +1300%
~equal in Copper ~0.046mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin AVitamin A +48.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +724%
Contains more Vitamin B5Vitamin B5 +250.4%
Contains more Vitamin B6Vitamin B6 +1518.4%
Contains more Vitamin B12Vitamin B12 +16100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50.6%
Contains more Vitamin B2Vitamin B2 +150.8%
Contains more FolateFolate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +1134.2%
Contains more WaterWater +30.8%
Contains more FatsFats +38.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -49.7%
Contains more Mono. FatMonounsaturated fat +23.8%
Contains more Poly. FatPolyunsaturated fat +60.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Apple pie DV% diff.
Selenium 68.5µg 125%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 0.01µg 67%
Vitamin B3 9.254mg 1.123mg 51%
Vitamin B6 0.615mg 0.038mg 44%
Protein 23.45g 1.9g 43%
Phosphorus 304mg 24mg 40%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Potassium 499mg 65mg 13%
Carbs 0g 34g 11%
Iron 0.45mg 1.21mg 10%
Saturated fat 1.911g 3.797g 9%
Sodium 97mg 266mg 7%
Magnesium 35mg 7mg 7%
Manganese 0.013mg 0.182mg 7%
Vitamin B2 0.063mg 0.158mg 7%
Fiber 0g 1.6g 6%
Zinc 0.78mg 0.16mg 6%
Polyunsaturated fat 1.368g 2.198g 6%
Vitamin B5 0.417mg 0.119mg 6%
Fats 7.93g 11g 5%
Vitamin C 0mg 3.2mg 4%
Vitamin B1 0.089mg 0.134mg 4%
Calories 172kcal 237kcal 3%
Monounsaturated fat 3.544g 4.388g 2%
Vitamin A 43µg 29µg 2%
Folate 2µg 4µg 1%
Calcium 6mg 11mg 1%
Net carbs 0g 32.4g N/A
Copper 0.046mg 0.046mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.026mg 0%
Threonine 1.035mg 0.054mg 0%
Isoleucine 1.088mg 0.073mg 0%
Leucine 1.919mg 0.129mg 0%
Lysine 2.168mg 0.07mg 0%
Methionine 0.699mg 0.032mg 0%
Phenylalanine 0.922mg 0.088mg 0%
Valine 1.216mg 0.084mg 0%
Histidine 0.695mg 0.038mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 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
Swordfish Apple pie
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
72%
Swordfish
10%
Apple pie
Minerals Daily Need Coverage Score
64%
Swordfish
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 169mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.886g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple pie
Apple pie is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.