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Swordfish vs. Coconut oil — In-Depth Nutrition Comparison

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How are swordfish and coconut oil different?

  • Swordfish is higher than coconut oil in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium.
  • Coconut oil covers your daily need for saturated fat, 403% more than swordfish.
  • Coconut oil is lower in cholesterol.

Fish, swordfish, cooked, dry heat and Oil, coconut types were used in this article.

Infographic

Swordfish vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +800%
Contains more CopperCopper +∞%
Contains more ZincZinc +3800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2090.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +25733.3%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more WaterWater +227433.3%
Contains more FatsFats +1149.2%
Contains more OtherOther +152.8%
~equal in Carbs ~0g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +78.7%
Contains more Poly. FatPolyunsaturated fat +24.4%

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 oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Swordfish Coconut oil DV% diff.
Saturated fat 1.911g 82.475g 366%
Fats 7.93g 99.06g 140%
Selenium 68.5µg 0µg 125%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0mg 58%
Protein 23.45g 0g 47%
Vitamin B6 0.615mg 0mg 47%
Phosphorus 304mg 0mg 43%
Calories 172kcal 892kcal 36%
Cholesterol 78mg 0mg 26%
Potassium 499mg 0mg 15%
Vitamin E 2.41mg 0.11mg 15%
Choline 77.5mg 0.3mg 14%
Magnesium 35mg 0mg 8%
Vitamin B5 0.417mg 0mg 8%
Monounsaturated fat 3.544g 6.332g 7%
Zinc 0.78mg 0.02mg 7%
Vitamin B1 0.089mg 0mg 7%
Vitamin B2 0.063mg 0mg 5%
Iron 0.45mg 0.05mg 5%
Copper 0.046mg 0mg 5%
Vitamin A 43µg 0µg 5%
Sodium 97mg 0mg 4%
Polyunsaturated fat 1.368g 1.702g 2%
Calcium 6mg 1mg 1%
Manganese 0.013mg 0mg 1%
Folate 2µg 0µg 1%
Vitamin K 0.1µg 0.6µg 0%
Trans fat 0.056g 0.028g N/A
Tryptophan 0.265mg 0mg 0%
Threonine 1.035mg 0mg 0%
Isoleucine 1.088mg 0mg 0%
Leucine 1.919mg 0mg 0%
Lysine 2.168mg 0mg 0%
Methionine 0.699mg 0mg 0%
Phenylalanine 0.922mg 0mg 0%
Valine 1.216mg 0mg 0%
Histidine 0.695mg 0mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
72%
Swordfish
0%
Coconut oil
Minerals Daily Need Coverage Score
64%
Swordfish
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 80.564g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.2)
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?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 97mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.