Swordfish vs. Nutmeg — In-Depth Nutrition Comparison
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What are the main differences between Swordfish and Nutmeg?
- Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B3, and Vitamin B6, yet Nutmeg is richer in Manganese, Copper, Fiber, and Magnesium.
- Nutmeg's daily need coverage for Manganese is 126% higher.
- Swordfish contains less Saturated Fat.
We used Fish, swordfish, cooked, dry heat and Spices, nutmeg, ground types in this comparison.
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 PotassiumPotassium | +42.6% |
Contains more PhosphorusPhosphorus | +42.7% |
Contains more SeleniumSelenium | +4181.3% |
Contains more MagnesiumMagnesium | +422.9% |
Contains more CalciumCalcium | +2966.7% |
Contains more IronIron | +575.6% |
Contains more CopperCopper | +2132.6% |
Contains more ZincZinc | +175.6% |
Contains less SodiumSodium | -83.5% |
Contains more ManganeseManganese | +22207.7% |
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 AVitamin A | +26.5% |
Contains more Vitamin EVitamin E | +∞% |
Contains more Vitamin DVitamin D | +∞% |
Contains more Vitamin B3Vitamin B3 | +612.4% |
Contains more Vitamin B5Vitamin B5 | +∞% |
Contains more Vitamin B6Vitamin B6 | +284.4% |
Contains more Vitamin B12Vitamin B12 | +∞% |
Contains more Vitamin KVitamin K | +∞% |
Contains more CholineCholine | +780.7% |
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin B1Vitamin B1 | +288.8% |
Contains more FolateFolate | +3700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains more ProteinProtein | +301.5% |
Contains more WaterWater | +995.7% |
Contains more FatsFats | +357.9% |
Contains more CarbsCarbs | +∞% |
Contains more OtherOther | +547.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains less Sat. FatSaturated Fat | -92.6% |
Contains more Poly. FatPolyunsaturated fat | +290.9% |
~equal in
Monounsaturated Fat
~3.22g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Cholesterol | |||
Lower in Sodium | |||
Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 172kcal | 525kcal | |
Protein | 23.45g | 5.84g | |
Fats | 7.93g | 36.31g | |
Vitamin C | 0mg | 3mg | |
Net carbs | 0g | 28.49g | |
Carbs | 0g | 49.29g | |
Cholesterol | 78mg | 0mg | |
Vitamin D | 666IU | 0IU | |
Magnesium | 35mg | 183mg | |
Calcium | 6mg | 184mg | |
Potassium | 499mg | 350mg | |
Iron | 0.45mg | 3.04mg | |
Sugar | 0g | 2.99g | |
Fiber | 0g | 20.8g | |
Copper | 0.046mg | 1.027mg | |
Zinc | 0.78mg | 2.15mg | |
Phosphorus | 304mg | 213mg | |
Sodium | 97mg | 16mg | |
Vitamin A | 129IU | 102IU | |
Vitamin A | 43µg | 5µg | |
Vitamin E | 2.41mg | 0mg | |
Vitamin D | 16.6µg | 0µg | |
Manganese | 0.013mg | 2.9mg | |
Selenium | 68.5µg | 1.6µg | |
Vitamin B1 | 0.089mg | 0.346mg | |
Vitamin B2 | 0.063mg | 0.057mg | |
Vitamin B3 | 9.254mg | 1.299mg | |
Vitamin B5 | 0.417mg | ||
Vitamin B6 | 0.615mg | 0.16mg | |
Vitamin B12 | 1.62µg | 0µg | |
Vitamin K | 0.1µg | 0µg | |
Folate | 2µg | 76µg | |
Trans Fat | 0.056g | ||
Choline | 77.5mg | 8.8mg | |
Saturated Fat | 1.911g | 25.94g | |
Monounsaturated Fat | 3.544g | 3.22g | |
Polyunsaturated fat | 1.368g | 0.35g | |
Tryptophan | 0.265mg | ||
Threonine | 1.035mg | ||
Isoleucine | 1.088mg | ||
Leucine | 1.919mg | ||
Lysine | 2.168mg | ||
Methionine | 0.699mg | ||
Phenylalanine | 0.922mg | ||
Valine | 1.216mg | ||
Histidine | 0.695mg | ||
Omega-3 - EPA | 0.127g | 0g | |
Omega-3 - DHA | 0.772g | 0g | |
Omega-3 - DPA | 0.168g | 0g | |
Omega-6 - Eicosadienoic acid | 0.022g |
Which food is preferable for your diet?
is better in case of low diet
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
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
91%
18%
Minerals Daily Need Coverage Score
64%
121%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 24.029g)
Which food is cheaper?
Swordfish is cheaper (difference - $6)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 81mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (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.