Swordfish vs. Grouper fish — In-Depth Nutrition Comparison
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Summary of differences between Swordfish and Grouper fish
- Swordfish has more Vitamin B3, Selenium, Vitamin B12, Phosphorus, Vitamin B6, and Monounsaturated Fat, while Grouper fish has more Vitamin B5, and Iron.
- Swordfish covers your daily need of Vitamin B3 55% more than Grouper fish.
- Swordfish contains 13 times more Monounsaturated Fat than Grouper fish. While Swordfish contains 3.544g of Monounsaturated Fat, Grouper fish contains only 0.268g.
- The amount of Saturated Fat in Grouper fish is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat.
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.
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +112.6% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +250% |
| Contains more IronIron | +153.3% |
| Contains less SodiumSodium | -45.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +950% |
| Contains more Vitamin B3Vitamin B3 | +2328.9% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more Vitamin B12Vitamin B12 | +134.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +27.9% |
| Contains more Vitamin B5Vitamin B5 | +108.6% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
24.84 g
Fats:
1.3 g
Carbs:
0 g
Water:
73.36 g
Other:
0.5 g
| Contains more FatsFats | +510% |
| Contains more OtherOther | +38.9% |
~equal in
Protein
~24.84g
~equal in
Carbs
~0g
~equal in
Water
~73.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.911 g
Monounsaturated Fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated Fat:
Sat. Fat
0.299 g
Monounsaturated Fat:
Mono. Fat
0.268 g
Polyunsaturated fat:
Poly. Fat
0.403 g
| Contains more Mono. FatMonounsaturated Fat | +1222.4% |
| Contains more Poly. FatPolyunsaturated fat | +239.5% |
| Contains less Sat. FatSaturated Fat | -84.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 118kcal |
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| Protein | 23.45g | 24.84g |
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| Fats | 7.93g | 1.3g |
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| Cholesterol | 78mg | 47mg |
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| Vitamin D | 666IU |
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| Magnesium | 35mg | 37mg |
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| Calcium | 6mg | 21mg |
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| Potassium | 499mg | 475mg |
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| Iron | 0.45mg | 1.14mg |
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| Copper | 0.046mg | 0.045mg |
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| Zinc | 0.78mg | 0.51mg |
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| Phosphorus | 304mg | 143mg |
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| Sodium | 97mg | 53mg |
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| Vitamin A | 129IU | 165IU |
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| Vitamin A | 43µg | 50µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 16.6µg |
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| Manganese | 0.013mg | 0.012mg |
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| Selenium | 68.5µg | 46.8µg |
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| Vitamin B1 | 0.089mg | 0.081mg |
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| Vitamin B2 | 0.063mg | 0.006mg |
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| Vitamin B3 | 9.254mg | 0.381mg |
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| Vitamin B5 | 0.417mg | 0.87mg |
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| Vitamin B6 | 0.615mg | 0.35mg |
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| Vitamin B12 | 1.62µg | 0.69µg |
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| Vitamin K | 0.1µg |
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| Folate | 2µg | 10µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg |
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| Saturated Fat | 1.911g | 0.299g |
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| Monounsaturated Fat | 3.544g | 0.268g |
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| Polyunsaturated fat | 1.368g | 0.403g |
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| Tryptophan | 0.265mg | 0.278mg |
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| Threonine | 1.035mg | 1.089mg |
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| Isoleucine | 1.088mg | 1.145mg |
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| Leucine | 1.919mg | 2.019mg |
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| Lysine | 2.168mg | 2.282mg |
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| Methionine | 0.699mg | 0.735mg |
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| Phenylalanine | 0.922mg | 0.97mg |
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| Valine | 1.216mg | 1.28mg |
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| Histidine | 0.695mg | 0.731mg |
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| Omega-3 - EPA | 0.127g | 0.035g |
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| Omega-3 - DHA | 0.772g | 0.213g |
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| Omega-3 - DPA | 0.168g | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
91%
20%
Minerals Daily Need Coverage Score
64%
47%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Grouper fish is lower in Cholesterol (difference - 31mg)
Which food is lower in Sugar?
Grouper fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Grouper fish contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Grouper fish is lower in Saturated Fat (difference - 1.612g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)