Swordfish vs. Heart of palm — In-Depth Nutrition Comparison
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Summary of differences between swordfish and heart of palm
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, and phosphorus, while heart of palm has more copper, potassium, zinc, and iron.
- Swordfish covers your daily need for selenium, 123% more than heart of palm.
- The amount of cholesterol in heart of palm is lower.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of heart of palm is 32.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Hearts of palm, raw.
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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 MagnesiumMagnesium | +250% |
| Contains more PhosphorusPhosphorus | +117.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +9685.7% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +261.9% |
| Contains more IronIron | +275.6% |
| Contains more CopperCopper | +1300% |
| Contains more ZincZinc | +378.2% |
| Contains less SodiumSodium | -85.6% |
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 AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +382% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78% |
| Contains more Vitamin B3Vitamin B3 | +928.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +185.7% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more FolateFolate | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0.7µg | 123% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Copper | 0.046mg | 0.644mg | 66% |
| Vitamin B3 | 9.254mg | 0.9mg | 52% |
| Protein | 23.45g | 2.7g | 42% |
| Potassium | 499mg | 1806mg | 38% |
| Zinc | 0.78mg | 3.73mg | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Phosphorus | 304mg | 140mg | 23% |
| Iron | 0.45mg | 1.69mg | 16% |
| Vitamin B6 | 0.615mg | 0.81mg | 15% |
| Choline | 77.5mg | 0mg | 14% |
| Vitamin E | 2.41mg | 0.5mg | 13% |
| Fats | 7.93g | 0.2g | 12% |
| Monounsaturated fat | 3.544g | 0.005g | 9% |
| Carbs | 0g | 25.61g | 9% |
| Polyunsaturated fat | 1.368g | 0.089g | 9% |
| Vitamin C | 0mg | 8mg | 9% |
| Vitamin B2 | 0.063mg | 0.18mg | 9% |
| Saturated fat | 1.911g | 0.046g | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Fiber | 0g | 1.5g | 6% |
| Magnesium | 35mg | 10mg | 6% |
| Folate | 2µg | 24µg | 6% |
| Sodium | 97mg | 14mg | 4% |
| Vitamin A | 43µg | 3µg | 4% |
| Calories | 172kcal | 115kcal | 3% |
| Vitamin B1 | 0.089mg | 0.05mg | 3% |
| Manganese | 0.013mg | 1% | |
| Calcium | 6mg | 18mg | 1% |
| Net carbs | 0g | 24.11g | N/A |
| Sugar | 0g | 17.16g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| 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 |
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:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +768.5% |
| Contains more FatsFats | +3865% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +452.8% |
~equal in
Water
~69.5g
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
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +70780% |
| Contains more Poly. FatPolyunsaturated fat | +1437.1% |
| Contains less Sat. FatSaturated fat | -97.6% |
