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Swordfish vs. Rosemary — In-Depth Nutrition Comparison

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The main differences between swordfish and rosemary

  • Swordfish has more vitamin D, vitamin B12, vitamin B3, and phosphorus; however, rosemary has more iron, fiber, vitamin A, manganese, calcium, and copper.
  • Daily need coverage for vitamin D for swordfish is 111% higher.
  • Rosemary has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Rosemary, fresh.

Infographic

Swordfish vs Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more PhosphorusPhosphorus +360.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +5183.3%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +1377.8%
Contains more CopperCopper +554.3%
Contains more ZincZinc +19.2%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +7284.6%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +147.2%
Contains more Vitamin B3Vitamin B3 +914.7%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +239.5%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B5Vitamin B5 +92.8%
Contains more FolateFolate +5350%

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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +608.5%
Contains more FatsFats +35.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +555.6%
~equal in Water ~67.77g

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +205.5%
Contains more Poly. FatPolyunsaturated fat +51.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Rosemary DV% diff.
Selenium 68.5µg 125%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Iron 0.45mg 6.65mg 78%
Vitamin B12 1.62µg 0µg 68%
Fiber 0g 14.1g 56%
Vitamin B3 9.254mg 0.912mg 52%
Manganese 0.013mg 0.96mg 41%
Protein 23.45g 3.31g 40%
Phosphorus 304mg 66mg 34%
Calcium 6mg 317mg 31%
Copper 0.046mg 0.301mg 28%
Folate 2µg 109µg 27%
Cholesterol 78mg 0mg 26%
Vitamin C 0mg 21.8mg 24%
Vitamin B6 0.615mg 0.336mg 21%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Magnesium 35mg 91mg 13%
Vitamin A 43µg 146µg 11%
Vitamin B5 0.417mg 0.804mg 8%
Vitamin B2 0.063mg 0.152mg 7%
Carbs 0g 20.7g 7%
Monounsaturated fat 3.544g 1.16g 6%
Potassium 499mg 668mg 5%
Vitamin B1 0.089mg 0.036mg 4%
Saturated fat 1.911g 2.838g 4%
Polyunsaturated fat 1.368g 0.901g 3%
Sodium 97mg 26mg 3%
Fats 7.93g 5.86g 3%
Calories 172kcal 131kcal 2%
Zinc 0.78mg 0.93mg 1%
Net carbs 0g 6.6g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.051mg 0%
Threonine 1.035mg 0.136mg 0%
Isoleucine 1.088mg 0.136mg 0%
Leucine 1.919mg 0.249mg 0%
Lysine 2.168mg 0.143mg 0%
Methionine 0.699mg 0.047mg 0%
Phenylalanine 0.922mg 0.169mg 0%
Valine 1.216mg 0.165mg 0%
Histidine 0.695mg 0.066mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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 Rosemary
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
30%
Rosemary
Minerals Daily Need Coverage Score
64%
Swordfish
75%
Rosemary

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.927g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 70)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 71mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.