Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Grape leaves — In-Depth Nutrition Comparison

Compare

A recap on differences between swordfish and grape leaves

  • Swordfish has more selenium, vitamin D, vitamin B12, and vitamin B3; however, grape leaves are higher in vitamin A, manganese, vitamin K, fiber, copper, and calcium.
  • Grape leaves cover your daily vitamin A needs 548% more than swordfish.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Grape leaves, raw.

Infographic

Swordfish vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +83.5%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +234.1%
Contains more SeleniumSelenium +7511.1%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +5950%
Contains more IronIron +484.4%
Contains more CopperCopper +802.2%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +21861.5%

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.
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin EVitamin E +20.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +291.8%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +505.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B2Vitamin B2 +461.9%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +4050%

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +318.8%
Contains more FatsFats +274.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +358.3%
~equal in Water ~73.32g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +4275.3%
Contains more Poly. FatPolyunsaturated fat +28.5%
Contains less Sat. FatSaturated fat -82.4%

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 leaves
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Grape leaves DV% diff.
Vitamin A 43µg 1376µg 148%
Manganese 0.013mg 2.855mg 124%
Selenium 68.5µg 0.9µg 123%
Vitamin K 0.1µg 108.6µg 90%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Fiber 0g 11g 44%
Vitamin B3 9.254mg 2.362mg 43%
Copper 0.046mg 0.415mg 41%
Calcium 6mg 363mg 36%
Protein 23.45g 5.6g 36%
Phosphorus 304mg 91mg 30%
Iron 0.45mg 2.63mg 27%
Cholesterol 78mg 0mg 26%
Vitamin B2 0.063mg 0.354mg 22%
Folate 2µg 83µg 20%
Vitamin B6 0.615mg 0.4mg 17%
Magnesium 35mg 95mg 14%
Choline 77.5mg 12.8mg 12%
Vitamin C 0mg 11.1mg 12%
Monounsaturated fat 3.544g 0.081g 9%
Fats 7.93g 2.12g 9%
Potassium 499mg 272mg 7%
Saturated fat 1.911g 0.336g 7%
Carbs 0g 17.31g 6%
Calories 172kcal 93kcal 4%
Vitamin B5 0.417mg 0.231mg 4%
Vitamin B1 0.089mg 0.04mg 4%
Sodium 97mg 9mg 4%
Vitamin E 2.41mg 2mg 3%
Polyunsaturated fat 1.368g 1.065g 2%
Zinc 0.78mg 0.67mg 1%
Net carbs 0g 6.31g N/A
Sugar 0g 6.3g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 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 Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
86%
Grape leaves
Minerals Daily Need Coverage Score
64%
Swordfish
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 1.575g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.