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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

Swordfish vs Nutmeg 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%
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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.
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% 7.7% 48% 498% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Nutmeg
3
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 10% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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%
~equal in Vitamin B2 ~0.057mg

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
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
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
28% 52% 20%
Saturated Fat: Sat. Fat 1.911 g
Monounsaturated Fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Nutmeg
0
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
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.
Swordfish Nutmeg
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Nutmeg Opinion
Calories 172kcal 525kcal Nutmeg
Protein 23.45g 5.84g Swordfish
Fats 7.93g 36.31g Nutmeg
Vitamin C 0mg 3mg Nutmeg
Net carbs 0g 28.49g Nutmeg
Carbs 0g 49.29g Nutmeg
Cholesterol 78mg 0mg Nutmeg
Vitamin D 666IU 0IU Swordfish
Magnesium 35mg 183mg Nutmeg
Calcium 6mg 184mg Nutmeg
Potassium 499mg 350mg Swordfish
Iron 0.45mg 3.04mg Nutmeg
Sugar 0g 2.99g Swordfish
Fiber 0g 20.8g Nutmeg
Copper 0.046mg 1.027mg Nutmeg
Zinc 0.78mg 2.15mg Nutmeg
Phosphorus 304mg 213mg Swordfish
Sodium 97mg 16mg Nutmeg
Vitamin A 129IU 102IU Swordfish
Vitamin A 43µg 5µg Swordfish
Vitamin E 2.41mg 0mg Swordfish
Vitamin D 16.6µg 0µg Swordfish
Manganese 0.013mg 2.9mg Nutmeg
Selenium 68.5µg 1.6µg Swordfish
Vitamin B1 0.089mg 0.346mg Nutmeg
Vitamin B2 0.063mg 0.057mg Swordfish
Vitamin B3 9.254mg 1.299mg Swordfish
Vitamin B5 0.417mg Swordfish
Vitamin B6 0.615mg 0.16mg Swordfish
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 0µg Swordfish
Folate 2µg 76µg Nutmeg
Trans Fat 0.056g Nutmeg
Choline 77.5mg 8.8mg Swordfish
Saturated Fat 1.911g 25.94g Swordfish
Monounsaturated Fat 3.544g 3.22g Swordfish
Polyunsaturated fat 1.368g 0.35g Swordfish
Tryptophan 0.265mg Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg Swordfish
Methionine 0.699mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Nutmeg
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
91%
Swordfish
18%
Nutmeg
Minerals Daily Need Coverage Score
64%
Swordfish
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 24.029g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $6)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Nutmeg
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.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.