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Swordfish vs. Piña colada — In-Depth Nutrition Comparison

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How are swordfish and piña colada different?

  • Swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, potassium, and vitamin B5, while piña colada is higher in manganese.
  • Swordfish covers your daily need for selenium, 123% more than piña colada.
  • Piña colada is lower in cholesterol.
  • Piña colada has a higher glycemic index (15) than swordfish (0).

Fish, swordfish, cooked, dry heat and Alcoholic beverage, pina colada, prepared-from-recipe types were used in this article.

Infographic

Swordfish vs Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +337.5%
Contains more PotassiumPotassium +602.8%
Contains more IronIron +114.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +4242.9%
Contains more SeleniumSelenium +9685.7%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +71.7%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +3961.5%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +206.9%
Contains more Vitamin B2Vitamin B2 +270.6%
Contains more Vitamin B3Vitamin B3 +7742.4%
Contains more Vitamin B5Vitamin B5 +583.6%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +500%
~equal in Vitamin K ~0.1µg

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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +5483.3%
Contains more FatsFats +321.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2691.7%
~equal in Water ~64.99g

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +4222%
Contains more Poly. FatPolyunsaturated fat +4045.5%
Contains less Sat. FatSaturated fat -14.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Piña colada DV% diff.
Selenium 68.5µg 0.7µg 123%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.118mg 57%
Protein 23.45g 0.42g 46%
Vitamin B6 0.615mg 0.045mg 44%
Phosphorus 304mg 7mg 42%
Cholesterol 78mg 0mg 26%
Manganese 0.013mg 0.528mg 22%
Vitamin E 2.41mg 0.02mg 16%
Choline 77.5mg 14%
Potassium 499mg 71mg 13%
Polyunsaturated fat 1.368g 0.033g 9%
Fats 7.93g 1.88g 9%
Monounsaturated fat 3.544g 0.082g 9%
Carbs 0g 22.66g 8%
Vitamin B5 0.417mg 0.061mg 7%
Zinc 0.78mg 0.13mg 6%
Magnesium 35mg 8mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B1 0.089mg 0.029mg 5%
Vitamin C 0mg 4.9mg 5%
Sodium 97mg 6mg 4%
Copper 0.046mg 0.079mg 4%
Vitamin B2 0.063mg 0.017mg 4%
Folate 2µg 12µg 3%
Iron 0.45mg 0.21mg 3%
Fiber 0g 0.3g 1%
Saturated fat 1.911g 1.636g 1%
Calories 172kcal 174kcal 0%
Net carbs 0g 22.36g N/A
Calcium 6mg 8mg 0%
Sugar 0g 22.33g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 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 Piña colada
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
4%
Piña colada
Minerals Daily Need Coverage Score
64%
Swordfish
13%
Piña colada

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 22.33g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 15)
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?
Piña colada
Piña colada is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Piña colada
Piña colada is lower in Saturated fat (difference - 0.275g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.