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 of Selenium 119% more than Dates .
- Dates are lower in Cholesterol.
Fish, swordfish, cooked, dry heat and Dates, deglet noor types were used in this article.
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.
Contains
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Phosphorus
+390.3%
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Zinc
+169%
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Selenium
+2183.3%
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Calcium
+550%
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Iron
+126.7%
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Magnesium
+22.9%
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Potassium
+31.5%
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Sodium
-97.9%
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Copper
+347.8%
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Manganese
+1915.4%
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Phosphorus
+390.3%
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Zinc
+169%
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Selenium
+2183.3%
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Calcium
+550%
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Iron
+126.7%
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Magnesium
+22.9%
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Potassium
+31.5%
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Sodium
-97.9%
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Copper
+347.8%
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Manganese
+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.
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Vitamin A
+1190%
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Vitamin E
+4720%
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Vitamin D
+∞%
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Vitamin B1
+71.2%
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Vitamin B3
+626.4%
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Vitamin B6
+272.7%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Vitamin B5
+41.2%
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Folate
+850%
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Vitamin K
+2600%
Equal in Vitamin B2 - 0.066
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Vitamin A
+1190%
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Vitamin E
+4720%
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Vitamin D
+∞%
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Vitamin B1
+71.2%
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Vitamin B3
+626.4%
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Vitamin B6
+272.7%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Vitamin B5
+41.2%
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Folate
+850%
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Vitamin K
+2600%
Equal in Vitamin B2 - 0.066
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+857.1%
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Fats
+1933.3%
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Water
+232.5%
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Carbs
+∞%
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Other
+344.4%
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Protein
+857.1%
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Fats
+1933.3%
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Water
+232.5%
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Carbs
+∞%
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Other
+344.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+9744.4%
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Polyunsaturated fat
+7100%
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Saturated Fat
-98.3%
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Monounsaturated Fat
+9744.4%
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Polyunsaturated fat
+7100%
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Saturated Fat
-98.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 67.03g |
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| Protein | 23.45g | 2.45g |
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| Fats | 7.93g | 0.39g |
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| Carbs | 0g | 75.03g |
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| Calories | 172kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 0g | 63.35g |
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| Fiber | 0g | 8g |
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| Calcium | 6mg | 39mg |
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| Iron | 0.45mg | 1.02mg |
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| Magnesium | 35mg | 43mg |
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| Phosphorus | 304mg | 62mg |
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| Potassium | 499mg | 656mg |
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| Sodium | 97mg | 2mg |
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| Zinc | 0.78mg | 0.29mg |
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| Copper | 0.046mg | 0.206mg |
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| Manganese | 0.013mg | 0.262mg |
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| Selenium | 68.5µg | 3µg |
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| Vitamin A | 129IU | 10IU |
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| Vitamin A RAE | 43µg | 0µg |
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| Vitamin E | 2.41mg | 0.05mg |
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| Vitamin D | 666IU | 0IU |
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| Vitamin D | 16.6µg | 0µg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.089mg | 0.052mg |
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| Vitamin B2 | 0.063mg | 0.066mg |
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| Vitamin B3 | 9.254mg | 1.274mg |
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| Vitamin B5 | 0.417mg | 0.589mg |
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| Vitamin B6 | 0.615mg | 0.165mg |
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| Folate | 2µg | 19µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg | 2.7µg |
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| Tryptophan | 0.265mg | 0.012mg |
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| Threonine | 1.035mg | 0.043mg |
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| Isoleucine | 1.088mg | 0.049mg |
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| Leucine | 1.919mg | 0.084mg |
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| Lysine | 2.168mg | 0.066mg |
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| Methionine | 0.699mg | 0.022mg |
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| Phenylalanine | 0.922mg | 0.05mg |
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| Valine | 1.216mg | 0.071mg |
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| Histidine | 0.695mg | 0.032mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g | 0g |
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| Saturated Fat | 1.911g | 0.032g |
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| Omega-3 - DHA | 0.772g | 0g |
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| Omega-3 - EPA | 0.127g | 0g |
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| Omega-3 - DPA | 0.168g | 0g |
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| Monounsaturated Fat | 3.544g | 0.036g |
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| Polyunsaturated fat | 1.368g | 0.019g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
64%
29%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 42)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 95mg)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 1.879g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.