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Swordfish vs. Margarine — In-Depth Nutrition Comparison

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How are swordfish and margarine different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Swordfish covers your daily need for selenium, 125% more than margarine.
  • Swordfish is lower in saturated fat.

Fish, swordfish, cooked, dry heat and Margarine, regular, 80% fat, composite, stick, without salt types were used in this article.

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Swordfish vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +2672.2%
Contains more IronIron +650%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +5980%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.9%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +70.3%
Contains more Vitamin B3Vitamin B3 +40134.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +6733.3%
Contains more Vitamin B12Vitamin B12 +1520%
Contains more FolateFolate +100%
Contains more CholineCholine +525%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1804.7%
Contains more Vitamin EVitamin E +273.4%
Contains more Vitamin KVitamin K +92900%

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +14556.3%
Contains more WaterWater +313.2%
Contains more FatsFats +917.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +430.6%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +997%
Contains more Poly. FatPolyunsaturated fat +1676.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Margarine DV% diff.
Polyunsaturated fat 1.368g 24.302g 153%
Selenium 68.5µg 0µg 125%
Fats 7.93g 80.71g 112%
Monounsaturated fat 3.544g 38.877g 88%
Vitamin A 43µg 819µg 86%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin K 0.1µg 93µg 77%
Vitamin B12 1.62µg 0.1µg 63%
Saturated fat 1.911g 15.189g 60%
Vitamin B3 9.254mg 0.023mg 58%
Vitamin B6 0.615mg 0.009mg 47%
Protein 23.45g 0.16g 47%
Vitamin E 2.41mg 9mg 44%
Phosphorus 304mg 5mg 43%
Calories 172kcal 717kcal 27%
Cholesterol 78mg 0mg 26%
Potassium 499mg 18mg 14%
Choline 77.5mg 12.4mg 12%
Vitamin B5 0.417mg 8%
Magnesium 35mg 3mg 8%
Vitamin B1 0.089mg 0.01mg 7%
Zinc 0.78mg 0mg 7%
Copper 0.046mg 0mg 5%
Iron 0.45mg 0.06mg 5%
Sodium 97mg 2mg 4%
Vitamin B2 0.063mg 0.037mg 2%
Manganese 0.013mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 0g 0.7g 0%
Net carbs 0g 0.7g N/A
Calcium 6mg 3mg 0%
Folate 2µg 1µg 0%
Trans fat 0.056g 14.89g 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 0.006g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
72%
Swordfish
55%
Margarine
Minerals Daily Need Coverage Score
64%
Swordfish
1%
Margarine

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 13.278g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 95mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.