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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 RAE, 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.

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

Infographic

Swordfish vs Pumpkin pie 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.
Contains more Magnesium +150%
Contains more Phosphorus +275.3%
Contains more Potassium +198.8%
Contains less Sodium -59.4%
Contains more Zinc +100%
Contains more Selenium +1168.5%
Contains more Calcium +966.7%
Contains more Iron +100%
Contains more Copper +221.7%
Contains more Manganese +1646.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Magnesium +150%
Contains more Phosphorus +275.3%
Contains more Potassium +198.8%
Contains less Sodium -59.4%
Contains more Zinc +100%
Contains more Selenium +1168.5%
Contains more Calcium +966.7%
Contains more Iron +100%
Contains more Copper +221.7%
Contains more Manganese +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.
:
Contains more Vitamin E +217.1%
Contains more Vitamin D +16500%
Contains more Vitamin B3 +736%
Contains more Vitamin B6 +876.2%
Contains more Vitamin B12 +362.9%
Contains more Vitamin A +2562%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B2 +96.8%
Contains more Folate +1200%
Contains more Vitamin K +13100%
Equal in Vitamin B5 - 0.452
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin E +217.1%
Contains more Vitamin D +16500%
Contains more Vitamin B3 +736%
Contains more Vitamin B6 +876.2%
Contains more Vitamin B12 +362.9%
Contains more Vitamin A +2562%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B2 +96.8%
Contains more Folate +1200%
Contains more Vitamin K +13100%
Equal in Vitamin B5 - 0.452

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +501.3%
Contains more Water +35.5%
Contains more Fats +23%
Contains more Carbs +∞%
Contains more Other +213.9%
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 Protein +501.3%
Contains more Water +35.5%
Contains more Fats +23%
Contains more Carbs +∞%
Contains more Other +213.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +29.4%
Equal in Saturated Fat - 1.988
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +29.4%
Equal in Saturated Fat - 1.988

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 Opinion
Net carbs 0g 33.03g Pumpkin pie
Protein 23.45g 3.9g Swordfish
Fats 7.93g 9.75g Pumpkin pie
Carbs 0g 34.83g Pumpkin pie
Calories 172kcal 243kcal Pumpkin pie
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 0g 18.88g Swordfish
Fiber 0g 1.8g Pumpkin pie
Calcium 6mg 64mg Pumpkin pie
Iron 0.45mg 0.9mg Pumpkin pie
Magnesium 35mg 14mg Swordfish
Phosphorus 304mg 81mg Swordfish
Potassium 499mg 167mg Swordfish
Sodium 97mg 239mg Swordfish
Zinc 0.78mg 0.39mg Swordfish
Copper 0.046mg 0.148mg Pumpkin pie
Manganese 0.013mg 0.227mg Pumpkin pie
Selenium 68.5µg 5.4µg Swordfish
Vitamin A 129IU 3434IU Pumpkin pie
Vitamin A RAE 43µg 448µg Pumpkin pie
Vitamin E 2.41mg 0.76mg Swordfish
Vitamin D 666IU 2IU Swordfish
Vitamin D 16.6µg 0.1µg Swordfish
Vitamin B1 0.089mg 0.177mg Pumpkin pie
Vitamin B2 0.063mg 0.124mg Pumpkin pie
Vitamin B3 9.254mg 1.107mg Swordfish
Vitamin B5 0.417mg 0.452mg Pumpkin pie
Vitamin B6 0.615mg 0.063mg Swordfish
Folate 2µg 26µg Pumpkin pie
Vitamin B12 1.62µg 0.35µg Swordfish
Vitamin K 0.1µg 13.2µg Pumpkin pie
Tryptophan 0.265mg 0.048mg Swordfish
Threonine 1.035mg 0.154mg Swordfish
Isoleucine 1.088mg 0.158mg Swordfish
Leucine 1.919mg 0.297mg Swordfish
Lysine 2.168mg 0.192mg Swordfish
Methionine 0.699mg 0.249mg Swordfish
Phenylalanine 0.922mg 0.175mg Swordfish
Valine 1.216mg 0.211mg Swordfish
Histidine 0.695mg 0.088mg Swordfish
Cholesterol 78mg 26mg Pumpkin pie
Trans Fat 0.056g Pumpkin pie
Saturated Fat 1.911g 1.988g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 4.6g Pumpkin pie
Polyunsaturated fat 1.368g 1.77g Pumpkin pie
Omega-6 - Eicosadienoic acid 0.022g 0g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
38%
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.