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  6. Swordfish vs. Figs

Swordfish vs. Figs — In-Depth Nutrition Comparison

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Significant differences between Swordfish and Figs

  • Swordfish has more Selenium, Vitamin D, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, Vitamin E , and Choline, however, Figs are richer in Fiber.
  • Swordfish covers your daily Selenium needs 124% more than Figs.
  • Figs contain less Cholesterol.

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

Infographic

Swordfish vs Figs 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
6
:
4
Figs
Figs
Contains more Iron +21.6%
Contains more Magnesium +105.9%
Contains more Phosphorus +2071.4%
Contains more Potassium +115.1%
Contains more Zinc +420%
Contains more Selenium +34150%
Contains more Calcium +483.3%
Contains less Sodium -99%
Contains more Copper +52.2%
Contains more Manganese +884.6%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Iron +21.6%
Contains more Magnesium +105.9%
Contains more Phosphorus +2071.4%
Contains more Potassium +115.1%
Contains more Zinc +420%
Contains more Selenium +34150%
Contains more Calcium +483.3%
Contains less Sodium -99%
Contains more Copper +52.2%
Contains more Manganese +884.6%

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
:
4
Figs
Figs
Contains more Vitamin E +2090.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B2 +26%
Contains more Vitamin B3 +2213.5%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +444.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10.1%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin K +4600%
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%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin E +2090.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B2 +26%
Contains more Vitamin B3 +2213.5%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +444.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10.1%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin K +4600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Figs
Figs
Contains more Protein +3026.7%
Contains more Fats +2543.3%
Contains more Carbs +∞%
Contains more Water +15.9%
Contains more Other +83.3%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +3026.7%
Contains more Fats +2543.3%
Contains more Carbs +∞%
Contains more Water +15.9%
Contains more Other +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Figs
Figs
Contains more Monounsaturated Fat +5269.7%
Contains more Polyunsaturated fat +850%
Contains less Saturated Fat -96.9%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +5269.7%
Contains more Polyunsaturated fat +850%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Figs Opinion
Net carbs 0g 16.28g Figs
Protein 23.45g 0.75g Swordfish
Fats 7.93g 0.3g Swordfish
Carbs 0g 19.18g Figs
Calories 172kcal 74kcal Swordfish
Sugar 0g 16.26g Swordfish
Fiber 0g 2.9g Figs
Calcium 6mg 35mg Figs
Iron 0.45mg 0.37mg Swordfish
Magnesium 35mg 17mg Swordfish
Phosphorus 304mg 14mg Swordfish
Potassium 499mg 232mg Swordfish
Sodium 97mg 1mg Figs
Zinc 0.78mg 0.15mg Swordfish
Copper 0.046mg 0.07mg Figs
Manganese 0.013mg 0.128mg Figs
Selenium 68.5µg 0.2µg Swordfish
Vitamin A 129IU 142IU Figs
Vitamin A RAE 43µg 7µg Swordfish
Vitamin E 2.41mg 0.11mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 2mg Figs
Vitamin B1 0.089mg 0.06mg Swordfish
Vitamin B2 0.063mg 0.05mg Swordfish
Vitamin B3 9.254mg 0.4mg Swordfish
Vitamin B5 0.417mg 0.3mg Swordfish
Vitamin B6 0.615mg 0.113mg Swordfish
Folate 2µg 6µg Figs
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 4.7µg Figs
Tryptophan 0.265mg 0.006mg Swordfish
Threonine 1.035mg 0.024mg Swordfish
Isoleucine 1.088mg 0.023mg Swordfish
Leucine 1.919mg 0.033mg Swordfish
Lysine 2.168mg 0.03mg Swordfish
Methionine 0.699mg 0.006mg Swordfish
Phenylalanine 0.922mg 0.018mg Swordfish
Valine 1.216mg 0.028mg Swordfish
Histidine 0.695mg 0.011mg Swordfish
Cholesterol 78mg 0mg Figs
Trans Fat 0.056g 0g Figs
Saturated Fat 1.911g 0.06g Figs
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 0.066g Swordfish
Polyunsaturated fat 1.368g 0.144g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
9%
Figs
Minerals Daily Need Coverage Score
64%
Swordfish
11%
Figs

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 16.26g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 61)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.6)
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?
Figs
Figs contains less Sodium (difference - 96mg)
Which food is lower in Cholesterol?
Figs
Figs is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 1.851g)

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.