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Swordfish vs. Blueberry — In-Depth Nutrition Comparison

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Differences between swordfish and blueberries

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline; however, blueberries are richer in vitamin K and manganese.
  • Swordfish's daily need coverage for selenium is 124% higher.
  • Blueberries have less cholesterol.
  • Swordfish has a lower glycemic index (0) than blueberries (53).

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Blueberries, raw.

Infographic

Swordfish vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +483.3%
Contains more PotassiumPotassium +548.1%
Contains more IronIron +60.7%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +2433.3%
Contains more SeleniumSelenium +68400%
Contains more CopperCopper +23.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2484.6%
~equal in Calcium ~6mg

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +322.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140.5%
Contains more Vitamin B2Vitamin B2 +53.7%
Contains more Vitamin B3Vitamin B3 +2113.9%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +1082.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1191.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +19200%
Contains more FolateFolate +200%

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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +3068.9%
Contains more FatsFats +2303%
Contains more OtherOther +56.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +7440.4%
Contains more Poly. FatPolyunsaturated fat +837%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Blueberry DV% diff.
Selenium 68.5µg 0.1µg 124%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.418mg 55%
Protein 23.45g 0.74g 45%
Vitamin B6 0.615mg 0.052mg 43%
Phosphorus 304mg 12mg 42%
Cholesterol 78mg 0mg 26%
Vitamin K 0.1µg 19.3µg 16%
Manganese 0.013mg 0.336mg 14%
Choline 77.5mg 6mg 13%
Vitamin E 2.41mg 0.57mg 12%
Fats 7.93g 0.33g 12%
Potassium 499mg 77mg 12%
Vitamin C 0mg 9.7mg 11%
Fiber 0g 2.4g 10%
Saturated fat 1.911g 0.028g 9%
Monounsaturated fat 3.544g 0.047g 9%
Polyunsaturated fat 1.368g 0.146g 8%
Magnesium 35mg 6mg 7%
Fructose 4.97g 6%
Zinc 0.78mg 0.16mg 6%
Vitamin B5 0.417mg 0.124mg 6%
Calories 172kcal 57kcal 6%
Carbs 0g 14.49g 5%
Sodium 97mg 1mg 4%
Vitamin A 43µg 3µg 4%
Vitamin B1 0.089mg 0.037mg 4%
Vitamin B2 0.063mg 0.041mg 2%
Iron 0.45mg 0.28mg 2%
Copper 0.046mg 0.057mg 1%
Folate 2µg 6µg 1%
Net carbs 0g 12.09g N/A
Calcium 6mg 6mg 0%
Sugar 0g 9.96g N/A
Starch 0.03g 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.003mg 0%
Threonine 1.035mg 0.02mg 0%
Isoleucine 1.088mg 0.023mg 0%
Leucine 1.919mg 0.044mg 0%
Lysine 2.168mg 0.013mg 0%
Methionine 0.699mg 0.012mg 0%
Phenylalanine 0.922mg 0.026mg 0%
Valine 1.216mg 0.031mg 0%
Histidine 0.695mg 0.011mg 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 N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Blueberry
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
11%
Blueberry
Minerals Daily Need Coverage Score
64%
Swordfish
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 9.96g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 53)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Blueberry
Blueberry is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 1.883g)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.