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  6. Swordfish vs. Dried fruit

Swordfish vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between swordfish and dried fruit

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while dried fruit has more vitamin A, copper, fiber, and iron.
  • Swordfish covers your daily need for selenium, 121% more than dried fruit.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Apricots, dried, sulfured, uncooked.

Infographic

Swordfish vs Dried fruit 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.
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +328.2%
Contains more SeleniumSelenium +3013.6%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +491.1%
Contains more CopperCopper +645.7%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +1707.7%
~equal in Magnesium ~32mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B3Vitamin B3 +257.4%
Contains more Vitamin B6Vitamin B6 +330.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +457.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +318.6%
Contains more Vitamin EVitamin E +79.7%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +400%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +591.7%
Contains more FatsFats +1454.9%
Contains more WaterWater +121%
Contains more CarbsCarbs +∞%
Contains more OtherOther +613.9%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +4689.2%
Contains more Poly. FatPolyunsaturated fat +1748.6%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Dried fruit DV% diff.
Selenium 68.5µg 2.2µg 121%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 2.589mg 42%
Protein 23.45g 3.39g 40%
Vitamin B6 0.615mg 0.143mg 36%
Phosphorus 304mg 71mg 33%
Copper 0.046mg 0.343mg 33%
Fiber 0g 7.3g 29%
Iron 0.45mg 2.66mg 28%
Cholesterol 78mg 0mg 26%
Carbs 0g 62.64g 21%
Potassium 499mg 1162mg 20%
Fructose 12.47g 16%
Vitamin A 43µg 180µg 15%
Vitamin E 2.41mg 4.33mg 13%
Choline 77.5mg 13.9mg 12%
Fats 7.93g 0.51g 11%
Manganese 0.013mg 0.235mg 10%
Saturated fat 1.911g 0.017g 9%
Monounsaturated fat 3.544g 0.074g 9%
Polyunsaturated fat 1.368g 0.074g 9%
Vitamin B1 0.089mg 0.015mg 6%
Calcium 6mg 55mg 5%
Sodium 97mg 10mg 4%
Zinc 0.78mg 0.39mg 4%
Calories 172kcal 241kcal 3%
Vitamin K 0.1µg 3.1µg 3%
Vitamin B5 0.417mg 0.516mg 2%
Folate 2µg 10µg 2%
Vitamin B2 0.063mg 0.074mg 1%
Vitamin C 0mg 1mg 1%
Magnesium 35mg 32mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.016mg 0%
Threonine 1.035mg 0.073mg 0%
Isoleucine 1.088mg 0.063mg 0%
Leucine 1.919mg 0.105mg 0%
Lysine 2.168mg 0.083mg 0%
Methionine 0.699mg 0.015mg 0%
Phenylalanine 0.922mg 0.062mg 0%
Valine 1.216mg 0.078mg 0%
Histidine 0.695mg 0.047mg 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 Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
64%
Swordfish
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 31)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.894g)
Which food is richer in minerals?
?
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?
?
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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.