Swordfish vs. Dates — In-Depth Nutrition Comparison
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How are swordfish and dates different?
- Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E, while dates are higher in fiber and copper.
- Swordfish covers your daily need for selenium, 119% more than dates.
- Dates are lower in cholesterol.
- Dates have a higher glycemic index (42) than swordfish (0).
Fish, swordfish, cooked, dry heat and Dates, deglet noor types were used in this article.
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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.
| Contains more ZincZinc | +169% |
| Contains more PhosphorusPhosphorus | +390.3% |
| Contains more SeleniumSelenium | +2183.3% |
| Contains more MagnesiumMagnesium | +22.9% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +31.5% |
| Contains more IronIron | +126.7% |
| Contains more CopperCopper | +347.8% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +1915.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4720% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71.2% |
| Contains more Vitamin B3Vitamin B3 | +626.4% |
| Contains more Vitamin B6Vitamin B6 | +272.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1130.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +41.2% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 3µg | 119% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 1.274mg | 50% |
| Protein | 23.45g | 2.45g | 42% |
| Vitamin B6 | 0.615mg | 0.165mg | 35% |
| Phosphorus | 304mg | 62mg | 35% |
| Fiber | 0g | 8g | 32% |
| Cholesterol | 78mg | 0mg | 26% |
| Carbs | 0g | 75.03g | 25% |
| Fructose | 19.56g | 24% | |
| Copper | 0.046mg | 0.206mg | 18% |
| Vitamin E | 2.41mg | 0.05mg | 16% |
| Choline | 77.5mg | 6.3mg | 13% |
| Fats | 7.93g | 0.39g | 12% |
| Manganese | 0.013mg | 0.262mg | 11% |
| Polyunsaturated fat | 1.368g | 0.019g | 9% |
| Monounsaturated fat | 3.544g | 0.036g | 9% |
| Saturated fat | 1.911g | 0.032g | 9% |
| Iron | 0.45mg | 1.02mg | 7% |
| Calories | 172kcal | 282kcal | 6% |
| Potassium | 499mg | 656mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Sodium | 97mg | 2mg | 4% |
| Zinc | 0.78mg | 0.29mg | 4% |
| Folate | 2µg | 19µg | 4% |
| Vitamin B5 | 0.417mg | 0.589mg | 3% |
| Calcium | 6mg | 39mg | 3% |
| Vitamin B1 | 0.089mg | 0.052mg | 3% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Magnesium | 35mg | 43mg | 2% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 0g | 67.03g | N/A |
| Sugar | 0g | 63.35g | N/A |
| Vitamin B2 | 0.063mg | 0.066mg | 0% |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.012mg | 0% |
| Threonine | 1.035mg | 0.043mg | 0% |
| Isoleucine | 1.088mg | 0.049mg | 0% |
| Leucine | 1.919mg | 0.084mg | 0% |
| Lysine | 2.168mg | 0.066mg | 0% |
| Methionine | 0.699mg | 0.022mg | 0% |
| Phenylalanine | 0.922mg | 0.05mg | 0% |
| Valine | 1.216mg | 0.071mg | 0% |
| Histidine | 0.695mg | 0.032mg | 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 | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +857.1% |
| Contains more FatsFats | +1933.3% |
| Contains more WaterWater | +232.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +344.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9744.4% |
| Contains more Poly. FatPolyunsaturated fat | +7100% |
| Contains less Sat. FatSaturated fat | -98.3% |
