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Swordfish vs. Foie gras — In-Depth Nutrition Comparison

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Summary of differences between swordfish and foie gras

  • Swordfish has more selenium, vitamin B6, and vitamin B3, while foie gras has more vitamin B12, vitamin A, iron, and copper.
  • Foie gras covers your daily need for vitamin B12, 324% more than swordfish.
  • Swordfish contains 10 times more vitamin B6 than foie gras. While swordfish contains 0.615mg of vitamin B6, foie gras contains only 0.06mg.
  • The amount of cholesterol in swordfish is lower.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Pate de foie gras, canned (goose liver pate), smoked.

Infographic

Swordfish vs Foie gras 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 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Contains more MagnesiumMagnesium +169.2%
Contains more PotassiumPotassium +261.6%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -86.1%
Contains more SeleniumSelenium +55.7%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +1122.2%
Contains more CopperCopper +769.6%
Contains more ZincZinc +17.9%
Contains more ManganeseManganese +823.1%

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 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +268.7%
Contains more Vitamin B6Vitamin B6 +925%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2227.9%
Contains more Vitamin B2Vitamin B2 +374.6%
Contains more Vitamin B5Vitamin B5 +187.8%
Contains more Vitamin B12Vitamin B12 +480.2%
Contains more FolateFolate +2900%
~equal in Vitamin B1 ~0.088mg

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
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Contains more ProteinProtein +105.7%
Contains more WaterWater +84.3%
Contains more FatsFats +452.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +747.2%

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
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Poly. FatPolyunsaturated fat +62.9%
Contains more Mono. FatMonounsaturated fat +622.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Foie gras DV% diff.
Vitamin B12 1.62µg 9.4µg 324%
Vitamin A 43µg 1001µg 106%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Iron 0.45mg 5.5mg 63%
Saturated fat 1.911g 14.45g 57%
Fats 7.93g 43.84g 55%
Monounsaturated fat 3.544g 25.61g 55%
Selenium 68.5µg 44µg 45%
Vitamin B6 0.615mg 0.06mg 43%
Vitamin B3 9.254mg 2.51mg 42%
Copper 0.046mg 0.4mg 39%
Sodium 97mg 697mg 26%
Cholesterol 78mg 150mg 24%
Protein 23.45g 11.4g 24%
Vitamin B2 0.063mg 0.299mg 18%
Vitamin B5 0.417mg 1.2mg 16%
Vitamin E 2.41mg 16%
Folate 2µg 60µg 15%
Calories 172kcal 462kcal 15%
Phosphorus 304mg 200mg 15%
Choline 77.5mg 14%
Potassium 499mg 138mg 11%
Calcium 6mg 70mg 6%
Manganese 0.013mg 0.12mg 5%
Magnesium 35mg 13mg 5%
Polyunsaturated fat 1.368g 0.84g 4%
Carbs 0g 4.67g 2%
Vitamin C 0mg 2mg 2%
Zinc 0.78mg 0.92mg 1%
Net carbs 0g 4.67g N/A
Vitamin B1 0.089mg 0.088mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.161mg 0%
Threonine 1.035mg 0.507mg 0%
Isoleucine 1.088mg 0.606mg 0%
Leucine 1.919mg 1.029mg 0%
Lysine 2.168mg 0.863mg 0%
Methionine 0.699mg 0.27mg 0%
Phenylalanine 0.922mg 0.567mg 0%
Valine 1.216mg 0.719mg 0%
Histidine 0.695mg 0.303mg 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 Foie gras
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
137%
Foie gras
Minerals Daily Need Coverage Score
64%
Swordfish
84%
Foie gras

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 72mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 12.539g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.