Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Broccoli — In-Depth Nutrition Comparison

Compare

Differences between swordfish and broccoli

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6; however, broccoli is richer in vitamin C, vitamin K, and folate.
  • Swordfish's daily need coverage for selenium is 120% higher.
  • Broccoli has less cholesterol.
  • Swordfish has a lower glycemic index (0) than broccoli (32).

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

Infographic

Swordfish vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +57.9%
Contains more ZincZinc +90.2%
Contains more PhosphorusPhosphorus +360.6%
Contains more SeleniumSelenium +2640%
Contains more CalciumCalcium +683.3%
Contains more IronIron +62.2%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +1515.4%
~equal in Copper ~0.049mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +38.7%
Contains more Vitamin EVitamin E +209%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B3Vitamin B3 +1348.2%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +314.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +3050%

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +731.6%
Contains more FatsFats +2043.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.8%
Contains more OtherOther +141.7%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +32118.2%
Contains more Poly. FatPolyunsaturated fat +3500%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Broccoli DV% diff.
Selenium 68.5µg 2.5µg 120%
Vitamin C 0mg 89.2mg 99%
Vitamin K 0.1µg 101.6µg 85%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.639mg 54%
Protein 23.45g 2.82g 41%
Phosphorus 304mg 66mg 34%
Vitamin B6 0.615mg 0.175mg 34%
Cholesterol 78mg 0mg 26%
Folate 2µg 63µg 15%
Fats 7.93g 0.37g 12%
Choline 77.5mg 18.7mg 11%
Vitamin E 2.41mg 0.78mg 11%
Fiber 0g 2.6g 10%
Saturated fat 1.911g 0.039g 9%
Monounsaturated fat 3.544g 0.011g 9%
Polyunsaturated fat 1.368g 0.038g 9%
Manganese 0.013mg 0.21mg 9%
Calories 172kcal 34kcal 7%
Potassium 499mg 316mg 5%
Iron 0.45mg 0.73mg 4%
Vitamin B2 0.063mg 0.117mg 4%
Calcium 6mg 47mg 4%
Magnesium 35mg 21mg 3%
Zinc 0.78mg 0.41mg 3%
Vitamin B5 0.417mg 0.573mg 3%
Sodium 97mg 33mg 3%
Vitamin B1 0.089mg 0.071mg 2%
Carbs 0g 6.64g 2%
Vitamin A 43µg 31µg 1%
Fructose 0.68g 1%
Net carbs 0g 4.04g N/A
Sugar 0g 1.7g N/A
Copper 0.046mg 0.049mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.033mg 0%
Threonine 1.035mg 0.088mg 0%
Isoleucine 1.088mg 0.079mg 0%
Leucine 1.919mg 0.129mg 0%
Lysine 2.168mg 0.135mg 0%
Methionine 0.699mg 0.038mg 0%
Phenylalanine 0.922mg 0.117mg 0%
Valine 1.216mg 0.125mg 0%
Histidine 0.695mg 0.059mg 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

Which food is preferable for your diet?

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

People also compare

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
59%
Broccoli
Minerals Daily Need Coverage Score
64%
Swordfish
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 1.872g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.