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Swordfish vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between swordfish and nectarine

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, choline, and vitamin E than nectarine.
  • Swordfish's daily need coverage for selenium is 125% more.
  • Nectarine contains less cholesterol.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Nectarines, raw.

Infographic

Swordfish vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +288.9%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +60.7%
Contains more ZincZinc +358.8%
Contains more PhosphorusPhosphorus +1069.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +87%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +315.4%
~equal in Calcium ~6mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +161.8%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +722.6%
Contains more Vitamin B5Vitamin B5 +125.4%
Contains more Vitamin B6Vitamin B6 +2360%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +150%

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +2112.3%
Contains more FatsFats +2378.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.3%
Contains more OtherOther +33.3%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +3927.3%
Contains more Poly. FatPolyunsaturated fat +1110.6%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Nectarine DV% diff.
Selenium 68.5µg 0µg 125%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 1.125mg 51%
Protein 23.45g 1.06g 45%
Vitamin B6 0.615mg 0.025mg 45%
Phosphorus 304mg 26mg 40%
Cholesterol 78mg 0mg 26%
Choline 77.5mg 6.2mg 13%
Fats 7.93g 0.32g 12%
Vitamin E 2.41mg 0.77mg 11%
Monounsaturated fat 3.544g 0.088g 9%
Potassium 499mg 201mg 9%
Saturated fat 1.911g 0.025g 9%
Polyunsaturated fat 1.368g 0.113g 8%
Fiber 0g 1.7g 7%
Zinc 0.78mg 0.17mg 6%
Magnesium 35mg 9mg 6%
Vitamin C 0mg 5.4mg 6%
Calories 172kcal 44kcal 6%
Vitamin B5 0.417mg 0.185mg 5%
Vitamin B1 0.089mg 0.034mg 5%
Sodium 97mg 0mg 4%
Copper 0.046mg 0.086mg 4%
Carbs 0g 10.55g 4%
Vitamin B2 0.063mg 0.027mg 3%
Vitamin A 43µg 17µg 3%
Manganese 0.013mg 0.054mg 2%
Fructose 1.37g 2%
Vitamin K 0.1µg 2.2µg 2%
Iron 0.45mg 0.28mg 2%
Folate 2µg 5µg 1%
Net carbs 0g 8.85g N/A
Calcium 6mg 6mg 0%
Sugar 0g 7.89g N/A
Starch 0.07g 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.005mg 0%
Threonine 1.035mg 0.009mg 0%
Isoleucine 1.088mg 0.009mg 0%
Leucine 1.919mg 0.014mg 0%
Lysine 2.168mg 0.016mg 0%
Methionine 0.699mg 0.006mg 0%
Phenylalanine 0.922mg 0.021mg 0%
Valine 1.216mg 0.013mg 0%
Histidine 0.695mg 0.008mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
64%
Swordfish
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 7.89g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 43)
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?
Nectarine
Nectarine is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 1.886g)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.