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Swordfish vs. Mexican tea — In-Depth Nutrition Comparison

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A recap on differences between swordfish and Mexican tea

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, Mexican tea is higher in manganese, folate, and calcium.
  • Mexican tea covers your daily manganese needs 134% more than swordfish.
  • Mexican tea has less cholesterol.

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

Infographic

Swordfish vs Mexican tea infographic
Infographic link

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 86% 83% 56% 71% 63% 30% 37% 5.6% 404% 4.9%
Contains more PhosphorusPhosphorus +253.5%
Contains more SeleniumSelenium +7511.1%
Contains more MagnesiumMagnesium +245.7%
Contains more CalciumCalcium +4483.3%
Contains more PotassiumPotassium +26.9%
Contains more IronIron +317.8%
Contains more CopperCopper +313%
Contains more ZincZinc +41%
Contains less SodiumSodium -55.7%
Contains more ManganeseManganese +23730.8%

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 12% 1% 0% 0% 7% 80% 12% 11% 35% 0% 0% 161% 0%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +217.9%
Contains more Vitamin B3Vitamin B3 +1348.2%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +304.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +452.4%
Contains more FolateFolate +10650%

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
7% 89% 3%
Protein: 0.33 g
Fats: 0.52 g
Carbs: 7.44 g
Water: 89.21 g
Other: 2.5 g
Contains more ProteinProtein +7006.1%
Contains more FatsFats +1425%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.7%
Contains more OtherOther +594.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Mexican tea DV% diff.
Manganese 0.013mg 3.098mg 134%
Selenium 68.5µg 0.9µg 123%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.639mg 54%
Folate 2µg 215µg 53%
Protein 23.45g 0.33g 46%
Vitamin B6 0.615mg 0.152mg 36%
Phosphorus 304mg 86mg 31%
Calcium 6mg 275mg 27%
Cholesterol 78mg 0mg 26%
Vitamin B2 0.063mg 0.348mg 22%
Magnesium 35mg 121mg 20%
Iron 0.45mg 1.88mg 18%
Copper 0.046mg 0.19mg 16%
Vitamin E 2.41mg 16%
Fiber 0g 3.8g 15%
Choline 77.5mg 14%
Fats 7.93g 0.52g 11%
Saturated fat 1.911g 9%
Monounsaturated fat 3.544g 9%
Polyunsaturated fat 1.368g 9%
Calories 172kcal 32kcal 7%
Vitamin B1 0.089mg 0.028mg 5%
Vitamin B5 0.417mg 0.179mg 5%
Vitamin A 43µg 3µg 4%
Potassium 499mg 633mg 4%
Vitamin C 0mg 3.6mg 4%
Zinc 0.78mg 1.1mg 3%
Sodium 97mg 43mg 2%
Carbs 0g 7.44g 2%
Net carbs 0g 3.64g N/A
Vitamin K 0.1µg 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 N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Mexican tea
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
25%
Mexican tea
Minerals Daily Need Coverage Score
64%
Swordfish
84%
Mexican tea

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.5)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Mexican tea
Mexican tea is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Mexican tea
Mexican tea is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mexican tea
Mexican tea contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Mexican tea
Mexican tea is lower in Saturated fat (difference - 1.911g)
Which food is lower in glycemic index?
Mexican tea
Mexican tea is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Mexican tea
Mexican tea is relatively richer in minerals

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. Mexican tea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169398/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.