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  6. Swordfish vs. Butter

Swordfish vs. Butter — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Butter?

  • Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Potassium, yet Butter is richer in Vitamin A RAE.
  • Butter's daily need coverage for Saturated Fat is 243% higher.
  • Swordfish contains less Cholesterol.

We used Fish, swordfish, cooked, dry heat and Butter, without salt types in this comparison.

Infographic

Swordfish vs Butter 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.
Swordfish
Swordfish
8
:
2
Butter
Butter
Contains more Iron +2150%
Contains more Magnesium +1650%
Contains more Phosphorus +1166.7%
Contains more Potassium +1979.2%
Contains more Zinc +766.7%
Contains more Copper +187.5%
Contains more Manganese +225%
Contains more Selenium +6750%
Contains more Calcium +300%
Contains less Sodium -88.7%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Iron +2150%
Contains more Magnesium +1650%
Contains more Phosphorus +1166.7%
Contains more Potassium +1979.2%
Contains more Zinc +766.7%
Contains more Copper +187.5%
Contains more Manganese +225%
Contains more Selenium +6750%
Contains more Calcium +300%
Contains less Sodium -88.7%

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.
Swordfish
Swordfish
8
:
3
Butter
Butter
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1680%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B3 +21933.3%
Contains more Vitamin B5 +279.1%
Contains more Vitamin B6 +20400%
Contains more Vitamin B12 +852.9%
Contains more Vitamin A +1837.2%
Contains more Folate +50%
Contains more Vitamin K +6900%
Equal in Vitamin E - 2.32
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1680%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B3 +21933.3%
Contains more Vitamin B5 +279.1%
Contains more Vitamin B6 +20400%
Contains more Vitamin B12 +852.9%
Contains more Vitamin A +1837.2%
Contains more Folate +50%
Contains more Vitamin K +6900%
Equal in Vitamin E - 2.32

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
2
Butter
Butter
Contains more Protein +2658.8%
Contains more Water +280.5%
Contains more Other +800%
Contains more Fats +922.8%
Contains more Carbs +∞%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +2658.8%
Contains more Water +280.5%
Contains more Other +800%
Contains more Fats +922.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Butter
Butter
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +561.1%
Contains more Polyunsaturated fat +120%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +561.1%
Contains more Polyunsaturated fat +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Butter Opinion
Net carbs 0g 0.06g Butter
Protein 23.45g 0.85g Swordfish
Fats 7.93g 81.11g Butter
Carbs 0g 0.06g Butter
Calories 172kcal 717kcal Butter
Sugar 0g 0.06g Swordfish
Calcium 6mg 24mg Butter
Iron 0.45mg 0.02mg Swordfish
Magnesium 35mg 2mg Swordfish
Phosphorus 304mg 24mg Swordfish
Potassium 499mg 24mg Swordfish
Sodium 97mg 11mg Butter
Zinc 0.78mg 0.09mg Swordfish
Copper 0.046mg 0.016mg Swordfish
Manganese 0.013mg 0.004mg Swordfish
Selenium 68.5µg 1µg Swordfish
Vitamin A 129IU 2499IU Butter
Vitamin A RAE 43µg 684µg Butter
Vitamin E 2.41mg 2.32mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.005mg Swordfish
Vitamin B2 0.063mg 0.034mg Swordfish
Vitamin B3 9.254mg 0.042mg Swordfish
Vitamin B5 0.417mg 0.11mg Swordfish
Vitamin B6 0.615mg 0.003mg Swordfish
Folate 2µg 3µg Butter
Vitamin B12 1.62µg 0.17µg Swordfish
Vitamin K 0.1µg 7µg Butter
Tryptophan 0.265mg 0.012mg Swordfish
Threonine 1.035mg 0.038mg Swordfish
Isoleucine 1.088mg 0.051mg Swordfish
Leucine 1.919mg 0.083mg Swordfish
Lysine 2.168mg 0.067mg Swordfish
Methionine 0.699mg 0.021mg Swordfish
Phenylalanine 0.922mg 0.041mg Swordfish
Valine 1.216mg 0.057mg Swordfish
Histidine 0.695mg 0.023mg Swordfish
Cholesterol 78mg 215mg Swordfish
Trans Fat 0.056g Butter
Saturated Fat 1.911g 50.489g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 23.43g Butter
Polyunsaturated fat 1.368g 3.01g Butter
Omega-6 - Eicosadienoic acid 0.022g Swordfish
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

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

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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
95%
Swordfish
21%
Butter
Minerals Daily Need Coverage Score
64%
Swordfish
4%
Butter

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.06g)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 137mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 48.578g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.6)
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 contains less Sodium?
Butter
Butter contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.