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Swordfish vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between swordfish and pumpkin pie?

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E, yet pumpkin pie is higher in vitamin A and copper.
  • Swordfish's daily need coverage for selenium is 115% more.
  • Swordfish has 333 times more vitamin D than pumpkin pie. While swordfish has 666IU of vitamin D, pumpkin pie has only 2IU.
  • The amount of cholesterol in pumpkin pie is lower.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Pie, pumpkin, commercially prepared types in this article.

Infographic

Swordfish vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +198.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +275.3%
Contains less SodiumSodium -59.4%
Contains more SeleniumSelenium +1168.5%
Contains more CalciumCalcium +966.7%
Contains more IronIron +100%
Contains more CopperCopper +221.7%
Contains more ManganeseManganese +1646.2%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin EVitamin E +217.1%
Contains more Vitamin DVitamin D +16500%
Contains more Vitamin B3Vitamin B3 +736%
Contains more Vitamin B6Vitamin B6 +876.2%
Contains more Vitamin B12Vitamin B12 +362.9%
Contains more CholineCholine +106.7%
Contains more Vitamin AVitamin A +941.9%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +96.8%
Contains more Vitamin KVitamin K +13100%
Contains more FolateFolate +1200%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.452mg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +501.3%
Contains more WaterWater +35.5%
Contains more FatsFats +23%
Contains more CarbsCarbs +∞%
Contains more OtherOther +213.9%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +29.8%
Contains more Poly. FatPolyunsaturated fat +29.4%
~equal in Saturated fat ~1.988g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Pumpkin pie DV% diff.
Selenium 68.5µg 5.4µg 115%
Vitamin D 16.6µg 0.1µg 83%
Vitamin D 666IU 2IU 83%
Vitamin B12 1.62µg 0.35µg 53%
Vitamin B3 9.254mg 1.107mg 51%
Vitamin A 43µg 448µg 45%
Vitamin B6 0.615mg 0.063mg 42%
Protein 23.45g 3.9g 39%
Phosphorus 304mg 81mg 32%
Cholesterol 78mg 26mg 17%
Carbs 0g 34.83g 12%
Copper 0.046mg 0.148mg 11%
Vitamin E 2.41mg 0.76mg 11%
Vitamin K 0.1µg 13.2µg 11%
Potassium 499mg 167mg 10%
Manganese 0.013mg 0.227mg 9%
Vitamin B1 0.089mg 0.177mg 7%
Fiber 0g 1.8g 7%
Choline 77.5mg 37.5mg 7%
Calcium 6mg 64mg 6%
Folate 2µg 26µg 6%
Iron 0.45mg 0.9mg 6%
Sodium 97mg 239mg 6%
Magnesium 35mg 14mg 5%
Vitamin B2 0.063mg 0.124mg 5%
Fructose 2.85g 4%
Calories 172kcal 243kcal 4%
Zinc 0.78mg 0.39mg 4%
Starch 10.73g 4%
Fats 7.93g 9.75g 3%
Monounsaturated fat 3.544g 4.6g 3%
Polyunsaturated fat 1.368g 1.77g 3%
Vitamin B5 0.417mg 0.452mg 1%
Net carbs 0g 33.03g N/A
Sugar 0g 18.88g N/A
Trans fat 0.056g N/A
Saturated fat 1.911g 1.988g 0%
Tryptophan 0.265mg 0.048mg 0%
Threonine 1.035mg 0.154mg 0%
Isoleucine 1.088mg 0.158mg 0%
Leucine 1.919mg 0.297mg 0%
Lysine 2.168mg 0.192mg 0%
Methionine 0.699mg 0.249mg 0%
Phenylalanine 0.922mg 0.175mg 0%
Valine 1.216mg 0.211mg 0%
Histidine 0.695mg 0.088mg 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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
64%
Swordfish
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 142mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 59)
Which food is lower in Cholesterol?
Pumpkin pie
Pumpkin pie is lower in Cholesterol (difference - 52mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.