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  6. Swordfish vs. Bell pepper

Swordfish vs. Bell pepper — In-Depth Nutrition Comparison

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The main differences between swordfish and bell peppers

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, vitamin E, and choline; however, bell peppers have more vitamin C.
  • Daily need coverage for selenium for swordfish is 125% higher.
  • Bell peppers are lower in cholesterol.
  • Bell peppers have a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Peppers, sweet, green, raw.

Infographic

Swordfish vs Bell pepper 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.
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +185.1%
Contains more IronIron +32.4%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +1420%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +43.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +838.5%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin EVitamin E +551.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +56.1%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +1827.9%
Contains more Vitamin B5Vitamin B5 +321.2%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1309.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +7300%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Swordfish Bell pepper DV% diff.
Selenium 68.5µg 0µg 125%
Vitamin C 0mg 80.4mg 89%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.48mg 55%
Protein 23.45g 0.86g 45%
Phosphorus 304mg 20mg 41%
Vitamin B6 0.615mg 0.224mg 30%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 0.37mg 14%
Choline 77.5mg 5.5mg 13%
Fats 7.93g 0.17g 12%
Potassium 499mg 175mg 10%
Monounsaturated fat 3.544g 0.008g 9%
Polyunsaturated fat 1.368g 0.062g 9%
Saturated fat 1.911g 0.058g 8%
Calories 172kcal 20kcal 8%
Fiber 0g 1.7g 7%
Vitamin K 0.1µg 7.4µg 6%
Zinc 0.78mg 0.13mg 6%
Vitamin B5 0.417mg 0.099mg 6%
Magnesium 35mg 10mg 6%
Manganese 0.013mg 0.122mg 5%
Sodium 97mg 3mg 4%
Vitamin A 43µg 18µg 3%
Vitamin B1 0.089mg 0.057mg 3%
Vitamin B2 0.063mg 0.028mg 3%
Folate 2µg 10µg 2%
Carbs 0g 4.64g 2%
Copper 0.046mg 0.066mg 2%
Iron 0.45mg 0.34mg 1%
Fructose 1.12g 1%
Net carbs 0g 2.94g N/A
Calcium 6mg 10mg 0%
Sugar 0g 2.4g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.012mg 0%
Threonine 1.035mg 0.036mg 0%
Isoleucine 1.088mg 0.024mg 0%
Leucine 1.919mg 0.036mg 0%
Lysine 2.168mg 0.039mg 0%
Methionine 0.699mg 0.007mg 0%
Phenylalanine 0.922mg 0.092mg 0%
Valine 1.216mg 0.036mg 0%
Histidine 0.695mg 0.01mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +2626.7%
Contains more FatsFats +4564.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.5%
Contains more OtherOther +22.2%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +44200%
Contains more Poly. FatPolyunsaturated fat +2106.5%
Contains less Sat. FatSaturated fat -97%

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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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.