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Swordfish vs. Cranberries — In-Depth Nutrition Comparison

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How are swordfish and cranberries different?

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline; however, cranberries are richer in vitamin C and fiber.
  • Daily need coverage for selenium for swordfish is 124% higher.
  • Cranberries have less cholesterol.
  • Swordfish has a lower glycemic index (0) than cranberries (45).

Fish, swordfish, cooked, dry heat and Cranberries, raw are the varieties used in this article.

Infographic

Swordfish vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +483.3%
Contains more PotassiumPotassium +523.8%
Contains more IronIron +95.7%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +2663.6%
Contains more SeleniumSelenium +68400%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +21.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1953.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +82.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +641.7%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +9062.4%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B6Vitamin B6 +978.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +1309.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +4900%

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4997.8%
Contains more FatsFats +6000%
Contains more OtherOther +200%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.9%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +19588.9%
Contains more Poly. FatPolyunsaturated fat +2387.3%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Cranberries DV% diff.
Selenium 68.5µg 0.1µg 124%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.101mg 57%
Protein 23.45g 0.46g 46%
Vitamin B6 0.615mg 0.057mg 43%
Phosphorus 304mg 11mg 42%
Cholesterol 78mg 0mg 26%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Choline 77.5mg 5.5mg 13%
Fats 7.93g 0.13g 12%
Potassium 499mg 80mg 12%
Manganese 0.013mg 0.267mg 11%
Monounsaturated fat 3.544g 0.018g 9%
Polyunsaturated fat 1.368g 0.055g 9%
Saturated fat 1.911g 0.008g 9%
Magnesium 35mg 6mg 7%
Vitamin E 2.41mg 1.32mg 7%
Vitamin B1 0.089mg 0.012mg 6%
Calories 172kcal 46kcal 6%
Zinc 0.78mg 0.09mg 6%
Vitamin A 43µg 3µg 4%
Vitamin K 0.1µg 5µg 4%
Carbs 0g 11.97g 4%
Sodium 97mg 2mg 4%
Vitamin B2 0.063mg 0.02mg 3%
Iron 0.45mg 0.23mg 3%
Vitamin B5 0.417mg 0.295mg 2%
Fructose 0.67g 1%
Copper 0.046mg 0.056mg 1%
Net carbs 0g 8.37g N/A
Calcium 6mg 8mg 0%
Sugar 0g 4.27g N/A
Folate 2µg 1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.003mg 0%
Threonine 1.035mg 0.028mg 0%
Isoleucine 1.088mg 0.033mg 0%
Leucine 1.919mg 0.053mg 0%
Lysine 2.168mg 0.039mg 0%
Methionine 0.699mg 0.003mg 0%
Phenylalanine 0.922mg 0.036mg 0%
Valine 1.216mg 0.045mg 0%
Histidine 0.695mg 0.018mg 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 Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
64%
Swordfish
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 45)
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?
Cranberries
Cranberries is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 1.903g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.