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  6. Swordfish vs. Grape

Swordfish vs. Grape — In-Depth Nutrition Comparison

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Important differences between Swordfish and Grape

  • Swordfish has more Selenium, Vitamin D, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, Vitamin E , and Choline, however, Grape is richer in Manganese.
  • Swordfish's daily need coverage for Selenium is 124% more.
  • Grape contains less Cholesterol.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Grapes, american type (slip skin), raw.

Infographic

Swordfish vs Grape 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
7
:
3
Grape
Grape
Contains more Iron +55.2%
Contains more Magnesium +600%
Contains more Phosphorus +2940%
Contains more Potassium +161.3%
Contains more Zinc +1850%
Contains more Copper +15%
Contains more Selenium +68400%
Contains more Calcium +133.3%
Contains less Sodium -97.9%
Contains more Manganese +5423.1%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Iron +55.2%
Contains more Magnesium +600%
Contains more Phosphorus +2940%
Contains more Potassium +161.3%
Contains more Zinc +1850%
Contains more Copper +15%
Contains more Selenium +68400%
Contains more Calcium +133.3%
Contains less Sodium -97.9%
Contains more Manganese +5423.1%

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.
Swordfish
Swordfish
8
:
4
Grape
Grape
Contains more Vitamin A +29%
Contains more Vitamin E +1168.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +2984.7%
Contains more Vitamin B5 +1637.5%
Contains more Vitamin B6 +459.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin K +14500%
Equal in Vitamin B1 - 0.092
Equal in Vitamin B2 - 0.057
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +29%
Contains more Vitamin E +1168.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +2984.7%
Contains more Vitamin B5 +1637.5%
Contains more Vitamin B6 +459.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +100%
Contains more Vitamin K +14500%
Equal in Vitamin B1 - 0.092
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Grape
Grape
Contains more Protein +3622.2%
Contains more Fats +2165.7%
Contains more Carbs +∞%
Contains more Water +19.1%
Contains more Other +58.3%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +3622.2%
Contains more Fats +2165.7%
Contains more Carbs +∞%
Contains more Water +19.1%
Contains more Other +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Grape
Grape
Contains more Monounsaturated Fat +25214.3%
Contains more Polyunsaturated fat +1241.2%
Contains less Saturated Fat -94%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +25214.3%
Contains more Polyunsaturated fat +1241.2%
Contains less Saturated Fat -94%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Grape Opinion
Net carbs 0g 16.25g Grape
Protein 23.45g 0.63g Swordfish
Fats 7.93g 0.35g Swordfish
Carbs 0g 17.15g Grape
Calories 172kcal 67kcal Swordfish
Sugar 0g 16.25g Swordfish
Fiber 0g 0.9g Grape
Calcium 6mg 14mg Grape
Iron 0.45mg 0.29mg Swordfish
Magnesium 35mg 5mg Swordfish
Phosphorus 304mg 10mg Swordfish
Potassium 499mg 191mg Swordfish
Sodium 97mg 2mg Grape
Zinc 0.78mg 0.04mg Swordfish
Copper 0.046mg 0.04mg Swordfish
Manganese 0.013mg 0.718mg Grape
Selenium 68.5µg 0.1µg Swordfish
Vitamin A 129IU 100IU Swordfish
Vitamin A RAE 43µg 5µg Swordfish
Vitamin E 2.41mg 0.19mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 4mg Grape
Vitamin B1 0.089mg 0.092mg Grape
Vitamin B2 0.063mg 0.057mg Swordfish
Vitamin B3 9.254mg 0.3mg Swordfish
Vitamin B5 0.417mg 0.024mg Swordfish
Vitamin B6 0.615mg 0.11mg Swordfish
Folate 2µg 4µg Grape
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 14.6µg Grape
Tryptophan 0.265mg 0.003mg Swordfish
Threonine 1.035mg 0.017mg Swordfish
Isoleucine 1.088mg 0.005mg Swordfish
Leucine 1.919mg 0.013mg Swordfish
Lysine 2.168mg 0.014mg Swordfish
Methionine 0.699mg 0.021mg Swordfish
Phenylalanine 0.922mg 0.013mg Swordfish
Valine 1.216mg 0.017mg Swordfish
Histidine 0.695mg 0.023mg Swordfish
Cholesterol 78mg 0mg Grape
Trans Fat 0.056g 0g Grape
Saturated Fat 1.911g 0.114g Grape
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 0.014g Swordfish
Polyunsaturated fat 1.368g 0.102g 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 Grape
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
11%
Grape
Minerals Daily Need Coverage Score
64%
Swordfish
15%
Grape

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 16.25g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 49)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 95mg)
Which food is lower in Cholesterol?
Grape
Grape is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 1.797g)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.