Swordfish vs. Olive — In-Depth Nutrition Comparison
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The main differences between swordfish and olive
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, olive has more iron and copper.
- Daily need coverage for selenium for swordfish is 123% higher.
- Olive is lower in cholesterol.
Food types used in this article are Fish, swordfish, cooked, dry heat and Olives, ripe, canned (small-extra large).
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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 MagnesiumMagnesium | +775% |
| Contains more PotassiumPotassium | +6137.5% |
| Contains more ZincZinc | +254.5% |
| Contains more PhosphorusPhosphorus | +10033.3% |
| Contains less SodiumSodium | -86.8% |
| Contains more SeleniumSelenium | +7511.1% |
| Contains more CalciumCalcium | +1366.7% |
| Contains more IronIron | +633.3% |
| Contains more CopperCopper | +445.7% |
| Contains more ManganeseManganese | +53.8% |
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.
| Contains more Vitamin AVitamin A | +115% |
| Contains more Vitamin EVitamin E | +46.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2866.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +24910.8% |
| Contains more Vitamin B5Vitamin B5 | +2680% |
| Contains more Vitamin B6Vitamin B6 | +6733.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +652.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +1300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| 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 | 0.037mg | 58% |
| Vitamin B6 | 0.615mg | 0.009mg | 47% |
| Protein | 23.45g | 0.84g | 45% |
| Phosphorus | 304mg | 3mg | 43% |
| Iron | 0.45mg | 3.3mg | 36% |
| Sodium | 97mg | 735mg | 28% |
| Cholesterol | 78mg | 0mg | 26% |
| Copper | 0.046mg | 0.251mg | 23% |
| Potassium | 499mg | 8mg | 14% |
| Fiber | 0g | 3.2g | 13% |
| Choline | 77.5mg | 10.3mg | 12% |
| Monounsaturated fat | 3.544g | 7.888g | 11% |
| Vitamin B5 | 0.417mg | 0.015mg | 8% |
| Calcium | 6mg | 88mg | 8% |
| Magnesium | 35mg | 4mg | 7% |
| Vitamin B1 | 0.089mg | 0.003mg | 7% |
| Zinc | 0.78mg | 0.22mg | 5% |
| Vitamin E | 2.41mg | 1.65mg | 5% |
| Vitamin B2 | 0.063mg | 0mg | 5% |
| Fats | 7.93g | 10.68g | 4% |
| Polyunsaturated fat | 1.368g | 0.911g | 3% |
| Calories | 172kcal | 115kcal | 3% |
| Vitamin A | 43µg | 20µg | 3% |
| Carbs | 0g | 6.26g | 2% |
| Saturated fat | 1.911g | 1.415g | 2% |
| Vitamin K | 0.1µg | 1.4µg | 1% |
| Folate | 2µg | 0µg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 0g | 3.06g | N/A |
| Manganese | 0.013mg | 0.02mg | 0% |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0.026mg | 0% |
| Isoleucine | 1.088mg | 0.031mg | 0% |
| Leucine | 1.919mg | 0.05mg | 0% |
| Lysine | 2.168mg | 0.032mg | 0% |
| Methionine | 0.699mg | 0.012mg | 0% |
| Phenylalanine | 0.922mg | 0.029mg | 0% |
| Valine | 1.216mg | 0.038mg | 0% |
| Histidine | 0.695mg | 0.023mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +2691.7% |
| Contains more FatsFats | +34.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +17.2% |
| Contains more OtherOther | +519.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +50.2% |
| Contains less Sat. FatSaturated fat | -26% |
| Contains more Mono. FatMonounsaturated fat | +122.6% |
