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Swordfish vs. Fruit preserves — In-Depth Nutrition Comparison

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How are Swordfish and Fruit preserves different?

  • Swordfish is higher than Fruit preserves in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Vitamin E , Potassium, and Choline.
  • Swordfish covers your daily need of Selenium 121% more than Fruit preserves.
  • Fruit preserves are lower in Cholesterol.

Fish, swordfish, cooked, dry heat and Jams and preserves types were used in this article.

Infographic

Swordfish vs Fruit preserves 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 Magnesium +775%
Contains more Phosphorus +1500%
Contains more Potassium +548.1%
Contains more Zinc +1200%
Contains more Selenium +3325%
Contains more Calcium +233.3%
Contains less Sodium -67%
Contains more Copper +117.4%
Contains more Manganese +207.7%
Equal in Iron - 0.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Magnesium +775%
Contains more Phosphorus +1500%
Contains more Potassium +548.1%
Contains more Zinc +1200%
Contains more Selenium +3325%
Contains more Calcium +233.3%
Contains less Sodium -67%
Contains more Copper +117.4%
Contains more Manganese +207.7%
Equal in Iron - 0.49

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 A +∞%
Contains more Vitamin E +1908.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +456.3%
Contains more Vitamin B3 +25605.6%
Contains more Vitamin B5 +1985%
Contains more Vitamin B6 +2975%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Folate +450%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1908.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +456.3%
Contains more Vitamin B3 +25605.6%
Contains more Vitamin B5 +1985%
Contains more Vitamin B6 +2975%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +6237.8%
Contains more Fats +11228.6%
Contains more Water +124%
Contains more Other +56.5%
Contains more Carbs +∞%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +6237.8%
Contains more Fats +11228.6%
Contains more Water +124%
Contains more Other +56.5%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9226.3%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -99.5%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Monounsaturated Fat +9226.3%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Fruit preserves Opinion
Net carbs 0g 67.76g Fruit preserves
Protein 23.45g 0.37g Swordfish
Fats 7.93g 0.07g Swordfish
Carbs 0g 68.86g Fruit preserves
Calories 172kcal 278kcal Fruit preserves
Sugar 0g 48.5g Swordfish
Fiber 0g 1.1g Fruit preserves
Calcium 6mg 20mg Fruit preserves
Iron 0.45mg 0.49mg Fruit preserves
Magnesium 35mg 4mg Swordfish
Phosphorus 304mg 19mg Swordfish
Potassium 499mg 77mg Swordfish
Sodium 97mg 32mg Fruit preserves
Zinc 0.78mg 0.06mg Swordfish
Copper 0.046mg 0.1mg Fruit preserves
Manganese 0.013mg 0.04mg Fruit preserves
Selenium 68.5µg 2µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.12mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 8.8mg Fruit preserves
Vitamin B1 0.089mg 0.016mg Swordfish
Vitamin B2 0.063mg 0.076mg Fruit preserves
Vitamin B3 9.254mg 0.036mg Swordfish
Vitamin B5 0.417mg 0.02mg Swordfish
Vitamin B6 0.615mg 0.02mg Swordfish
Folate 2µg 11µg Fruit preserves
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 0µg Swordfish
Tryptophan 0.265mg 0.008mg Swordfish
Threonine 1.035mg 0.023mg Swordfish
Isoleucine 1.088mg 0.017mg Swordfish
Leucine 1.919mg 0.037mg Swordfish
Lysine 2.168mg 0.03mg Swordfish
Methionine 0.699mg 0.001mg Swordfish
Phenylalanine 0.922mg 0.021mg Swordfish
Valine 1.216mg 0.021mg Swordfish
Histidine 0.695mg 0.014mg Swordfish
Cholesterol 78mg 0mg Fruit preserves
Trans Fat 0.056g Fruit preserves
Saturated Fat 1.911g 0.01g Fruit preserves
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 0.038g Swordfish
Polyunsaturated fat 1.368g 0g 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 Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
64%
Swordfish
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 48.5g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 65mg)
Which food is lower in Cholesterol?
Fruit preserves
Fruit preserves is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 1.901g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.