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Swordfish vs. Quinoa — In-Depth Nutrition Comparison

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How are swordfish and quinoa different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while quinoa is higher in manganese, copper, and iron.
  • Swordfish covers your daily need for selenium, 119% more than quinoa.
  • Quinoa is lower in cholesterol.
  • Quinoa has a higher glycemic index (53) than swordfish (0).

Fish, swordfish, cooked, dry heat and Quinoa, cooked types were used in this article.

Infographic

Swordfish vs Quinoa 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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +190.1%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +2346.4%
Contains more MagnesiumMagnesium +82.9%
Contains more CalciumCalcium +183.3%
Contains more IronIron +231.1%
Contains more CopperCopper +317.4%
Contains more ZincZinc +39.7%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +4753.8%

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.
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%
Quinoa
3
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +282.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2146.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +237%
Contains more Vitamin B1Vitamin B1 +20.2%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +2000%
~equal in Vitamin C ~0mg

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +433%
Contains more FatsFats +313%
Contains more CarbsCarbs +∞%
Contains more OtherOther +113.9%
~equal in Water ~71.61g

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +571.2%
Contains more Poly. FatPolyunsaturated fat +26.9%
Contains less Sat. FatSaturated fat -87.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Quinoa DV% diff.
Selenium 68.5µg 2.8µg 119%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.412mg 55%
Vitamin B6 0.615mg 0.123mg 38%
Protein 23.45g 4.4g 38%
Manganese 0.013mg 0.631mg 27%
Cholesterol 78mg 0mg 26%
Phosphorus 304mg 152mg 22%
Copper 0.046mg 0.192mg 16%
Iron 0.45mg 1.49mg 13%
Vitamin E 2.41mg 0.63mg 12%
Fiber 0g 2.8g 11%
Choline 77.5mg 23mg 10%
Folate 2µg 42µg 10%
Potassium 499mg 172mg 10%
Fats 7.93g 1.92g 9%
Vitamin B5 0.417mg 8%
Monounsaturated fat 3.544g 0.528g 8%
Saturated fat 1.911g 0.231g 8%
Starch 17.63g 7%
Magnesium 35mg 64mg 7%
Carbs 0g 21.3g 7%
Vitamin A 43µg 0µg 5%
Sodium 97mg 7mg 4%
Vitamin B2 0.063mg 0.11mg 4%
Calories 172kcal 120kcal 3%
Zinc 0.78mg 1.09mg 3%
Vitamin B1 0.089mg 0.107mg 2%
Polyunsaturated fat 1.368g 1.078g 2%
Calcium 6mg 17mg 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.052mg 0%
Threonine 1.035mg 0.131mg 0%
Isoleucine 1.088mg 0.157mg 0%
Leucine 1.919mg 0.261mg 0%
Lysine 2.168mg 0.239mg 0%
Methionine 0.699mg 0.096mg 0%
Phenylalanine 0.922mg 0.185mg 0%
Valine 1.216mg 0.185mg 0%
Histidine 0.695mg 0.127mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.015g 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 Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
64%
Swordfish
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.68g)
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.