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.

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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.

Swordfish

Dried fruit

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.

Swordfish

Dried fruit

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%

All nutrients comparison - raw data values

Nutrient			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