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  6. Swordfish vs. Garlic

Swordfish vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Garlic?

  • Swordfish is richer in Vitamin D, Selenium, Vitamin B12, Vitamin B3, and Phosphorus, yet Garlic is richer in Manganese, Vitamin B6, Vitamin C, and Copper.
  • Swordfish's daily need coverage for Vitamin D is 111% higher.
  • Garlic contains less Cholesterol.

We used Fish, swordfish, cooked, dry heat and Garlic, raw types in this comparison.

Infographic

Swordfish vs Garlic 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.
Swordfish
Swordfish
4
:
6
Garlic
Garlic
Contains more Magnesium +40%
Contains more Phosphorus +98.7%
Contains more Potassium +24.4%
Contains more Selenium +382.4%
Contains more Calcium +2916.7%
Contains more Iron +277.8%
Contains less Sodium -82.5%
Contains more Zinc +48.7%
Contains more Copper +550%
Contains more Manganese +12761.5%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +40%
Contains more Phosphorus +98.7%
Contains more Potassium +24.4%
Contains more Selenium +382.4%
Contains more Calcium +2916.7%
Contains more Iron +277.8%
Contains less Sodium -82.5%
Contains more Zinc +48.7%
Contains more Copper +550%
Contains more Manganese +12761.5%

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
Swordfish
5
:
7
Garlic
Garlic
Contains more Vitamin A +1333.3%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1222%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +124.7%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +100.8%
Contains more Folate +50%
Contains more Vitamin K +1600%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +1333.3%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1222%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +124.7%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +100.8%
Contains more Folate +50%
Contains more Vitamin K +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
2
Garlic
Garlic
Contains more Protein +268.7%
Contains more Fats +1486%
Contains more Water +16.5%
Contains more Carbs +∞%
Contains more Other +316.7%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +268.7%
Contains more Fats +1486%
Contains more Water +16.5%
Contains more Carbs +∞%
Contains more Other +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +32118.2%
Contains more Polyunsaturated fat +449.4%
Contains less Saturated Fat -95.3%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +32118.2%
Contains more Polyunsaturated fat +449.4%
Contains less Saturated Fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Garlic Opinion
Net carbs 0g 30.96g Garlic
Protein 23.45g 6.36g Swordfish
Fats 7.93g 0.5g Swordfish
Carbs 0g 33.06g Garlic
Calories 172kcal 149kcal Swordfish
Sugar 0g 1g Swordfish
Fiber 0g 2.1g Garlic
Calcium 6mg 181mg Garlic
Iron 0.45mg 1.7mg Garlic
Magnesium 35mg 25mg Swordfish
Phosphorus 304mg 153mg Swordfish
Potassium 499mg 401mg Swordfish
Sodium 97mg 17mg Garlic
Zinc 0.78mg 1.16mg Garlic
Copper 0.046mg 0.299mg Garlic
Manganese 0.013mg 1.672mg Garlic
Selenium 68.5µg 14.2µg Swordfish
Vitamin A 129IU 9IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.08mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.089mg 0.2mg Garlic
Vitamin B2 0.063mg 0.11mg Garlic
Vitamin B3 9.254mg 0.7mg Swordfish
Vitamin B5 0.417mg 0.596mg Garlic
Vitamin B6 0.615mg 1.235mg Garlic
Folate 2µg 3µg Garlic
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 1.7µg Garlic
Tryptophan 0.265mg 0.066mg Swordfish
Threonine 1.035mg 0.157mg Swordfish
Isoleucine 1.088mg 0.217mg Swordfish
Leucine 1.919mg 0.308mg Swordfish
Lysine 2.168mg 0.273mg Swordfish
Methionine 0.699mg 0.076mg Swordfish
Phenylalanine 0.922mg 0.183mg Swordfish
Valine 1.216mg 0.291mg Swordfish
Histidine 0.695mg 0.113mg Swordfish
Cholesterol 78mg 0mg Garlic
Trans Fat 0.056g 0g Garlic
Saturated Fat 1.911g 0.089g Garlic
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 0.011g Swordfish
Polyunsaturated fat 1.368g 0.249g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
43%
Garlic
Minerals Daily Need Coverage Score
64%
Swordfish
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 30)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 1.822g)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.