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Swordfish vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on differences between swordfish and mamey Sapote

  • Swordfish has more vitamin B12, vitamin B3, and phosphorus; however, mamey Sapote is higher in vitamin C, fiber, copper, manganese, and vitamin B6.
  • Swordfish covers your daily vitamin B12 needs 68% more than mamey Sapote.

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

Infographic

Swordfish vs Mamey Sapote 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.
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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +218.2%
Contains more ZincZinc +310.5%
Contains more PhosphorusPhosphorus +1069.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%
Contains more IronIron +73.3%
Contains more CopperCopper +363%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +1469.2%
~equal in Potassium ~454mg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin EVitamin E +14.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +584.6%
Contains more Vitamin B3Vitamin B3 +546.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +250%
~equal in Vitamin B5 ~0.397mg

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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +1517.2%
Contains more FatsFats +1623.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +211.1%
~equal in Water ~64.87g

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +3374.5%
Contains more Poly. FatPolyunsaturated fat +1310.3%
Contains less Sat. FatSaturated fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Mamey Sapote DV% diff.
Selenium 68.5µg 125%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 1.432mg 49%
Protein 23.45g 1.45g 44%
Phosphorus 304mg 26mg 40%
Vitamin C 0mg 23mg 26%
Cholesterol 78mg 0mg 26%
Fiber 0g 5.4g 22%
Copper 0.046mg 0.213mg 19%
Choline 77.5mg 14%
Fats 7.93g 0.46g 11%
Carbs 0g 32.1g 11%
Fructose 7.66g 10%
Monounsaturated fat 3.544g 0.102g 9%
Vitamin B6 0.615mg 0.72mg 8%
Saturated fat 1.911g 0.169g 8%
Polyunsaturated fat 1.368g 0.097g 8%
Manganese 0.013mg 0.204mg 8%
Magnesium 35mg 11mg 6%
Vitamin B1 0.089mg 0.013mg 6%
Zinc 0.78mg 0.19mg 5%
Iron 0.45mg 0.78mg 4%
Sodium 97mg 7mg 4%
Vitamin A 43µg 7µg 4%
Vitamin B2 0.063mg 0.116mg 4%
Starch 6.33g 3%
Calories 172kcal 124kcal 2%
Vitamin E 2.41mg 2.11mg 2%
Folate 2µg 7µg 1%
Potassium 499mg 454mg 1%
Calcium 6mg 18mg 1%
Net carbs 0g 26.7g N/A
Sugar 0g 20.14g N/A
Vitamin B5 0.417mg 0.397mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.049mg 0%
Threonine 1.035mg 0.085mg 0%
Isoleucine 1.088mg 0.061mg 0%
Leucine 1.919mg 0.073mg 0%
Lysine 2.168mg 0.073mg 0%
Methionine 0.699mg 0.024mg 0%
Phenylalanine 0.922mg 0.061mg 0%
Valine 1.216mg 0.073mg 0%
Histidine 0.695mg 0.049mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
29%
Mamey Sapote
Minerals Daily Need Coverage Score
64%
Swordfish
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 20.14g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Mamey Sapote
Mamey Sapote is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 1.742g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote 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.

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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.