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Swordfish vs. Coconut milk — In-Depth Nutrition Comparison

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How are swordfish and coconut milk different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while coconut milk is higher in manganese and copper.
  • Swordfish covers your daily need for selenium, 113% more than coconut milk.
  • Coconut milk is lower in cholesterol.
  • Coconut milk has a higher glycemic index (97) than swordfish (0).

Fish, swordfish, cooked, dry heat and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Swordfish vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +89.7%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +1004.8%
Contains more CalciumCalcium +166.7%
Contains more IronIron +264.4%
Contains more CopperCopper +478.3%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +6946.2%
~equal in Magnesium ~37mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1506.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1117.6%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +1763.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +811.8%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +700%
~equal in Vitamin K ~0.1µg

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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +924%
Contains more FatsFats +200.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +97.2%
~equal in Water ~67.62g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +249.5%
Contains more Poly. FatPolyunsaturated fat +424.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Coconut milk DV% diff.
Selenium 68.5µg 6.2µg 113%
Saturated fat 1.911g 21.14g 87%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.76mg 53%
Vitamin B6 0.615mg 0.033mg 45%
Protein 23.45g 2.29g 42%
Manganese 0.013mg 0.916mg 39%
Phosphorus 304mg 100mg 29%
Cholesterol 78mg 0mg 26%
Fats 7.93g 23.84g 24%
Copper 0.046mg 0.266mg 24%
Iron 0.45mg 1.64mg 15%
Vitamin E 2.41mg 0.15mg 15%
Choline 77.5mg 8.5mg 13%
Fiber 0g 2.2g 9%
Potassium 499mg 263mg 7%
Polyunsaturated fat 1.368g 0.261g 7%
Monounsaturated fat 3.544g 1.014g 6%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.417mg 0.183mg 5%
Vitamin B1 0.089mg 0.026mg 5%
Vitamin B2 0.063mg 0mg 5%
Sodium 97mg 15mg 4%
Folate 2µg 16µg 4%
Calories 172kcal 230kcal 3%
Vitamin C 0mg 2.8mg 3%
Carbs 0g 5.54g 2%
Zinc 0.78mg 0.67mg 1%
Calcium 6mg 16mg 1%
Net carbs 0g 3.34g N/A
Magnesium 35mg 37mg 0%
Sugar 0g 3.34g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.027mg 0%
Threonine 1.035mg 0.083mg 0%
Isoleucine 1.088mg 0.09mg 0%
Leucine 1.919mg 0.17mg 0%
Lysine 2.168mg 0.101mg 0%
Methionine 0.699mg 0.043mg 0%
Phenylalanine 0.922mg 0.116mg 0%
Valine 1.216mg 0.139mg 0%
Histidine 0.695mg 0.053mg 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 Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
64%
Swordfish
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 19.229g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 97)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 82mg)
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.