Swordfish vs. Palm oil — In-Depth Nutrition Comparison
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What are the main differences between swordfish and palm oil?
- Swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, and choline, yet palm oil is richer in vitamin E.
- Palm oil's daily need coverage for saturated fat is 237% higher.
- Palm oil contains less cholesterol.
We used Fish, swordfish, cooked, dry heat and Oil, palm types in this comparison.
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +4400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +25733.3% |
| Contains more Vitamin EVitamin E | +561.4% |
| Contains more Vitamin KVitamin K | +7900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.911g | 49.3g | 215% |
| Fats | 7.93g | 100g | 142% |
| Selenium | 68.5µg | 0µg | 125% |
| Vitamin E | 2.41mg | 15.94mg | 90% |
| Monounsaturated fat | 3.544g | 37g | 84% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0mg | 58% |
| Polyunsaturated fat | 1.368g | 9.3g | 53% |
| Vitamin B6 | 0.615mg | 0mg | 47% |
| Protein | 23.45g | 0g | 47% |
| Phosphorus | 304mg | 0mg | 43% |
| Calories | 172kcal | 884kcal | 36% |
| Cholesterol | 78mg | 0mg | 26% |
| Potassium | 499mg | 0mg | 15% |
| Choline | 77.5mg | 0.3mg | 14% |
| Magnesium | 35mg | 0mg | 8% |
| Vitamin B5 | 0.417mg | 0mg | 8% |
| Zinc | 0.78mg | 0mg | 7% |
| Vitamin B1 | 0.089mg | 0mg | 7% |
| Vitamin K | 0.1µg | 8µg | 7% |
| Iron | 0.45mg | 0.01mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Copper | 0.046mg | 0mg | 5% |
| Vitamin B2 | 0.063mg | 0mg | 5% |
| Sodium | 97mg | 0mg | 4% |
| Folate | 2µg | 0µg | 1% |
| Calcium | 6mg | 0mg | 1% |
| Manganese | 0.013mg | 1% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0mg | 0% |
| Threonine | 1.035mg | 0mg | 0% |
| Isoleucine | 1.088mg | 0mg | 0% |
| Leucine | 1.919mg | 0mg | 0% |
| Lysine | 2.168mg | 0mg | 0% |
| Methionine | 0.699mg | 0mg | 0% |
| Phenylalanine | 0.922mg | 0mg | 0% |
| Valine | 1.216mg | 0mg | 0% |
| Histidine | 0.695mg | 0mg | 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 | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +1161% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +944% |
| Contains more Poly. FatPolyunsaturated fat | +579.8% |
