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Swordfish vs. Safflower — In-Depth Nutrition Comparison

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Important differences between swordfish and safflower

  • Swordfish has more vitamin D, vitamin B12, and vitamin B3; however, safflower is richer in copper, vitamin B1, manganese, magnesium, vitamin B5, iron, and phosphorus.
  • Safflower's daily need coverage for copper is 189% more.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Seeds, safflower seed kernels, dried.

Infographic

Swordfish vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +908.6%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +988.9%
Contains more CopperCopper +3697.8%
Contains more ZincZinc +547.4%
Contains more PhosphorusPhosphorus +111.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +15392.3%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +305.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1206.7%
Contains more Vitamin B2Vitamin B2 +558.7%
Contains more Vitamin B5Vitamin B5 +866.4%
Contains more Vitamin B6Vitamin B6 +90.2%
Contains more FolateFolate +7900%
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +44.9%
Contains more WaterWater +1114.6%
Contains more FatsFats +384.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1416.7%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +36.8%
Contains more Poly. FatPolyunsaturated fat +1963.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Safflower DV% diff.
Copper 0.046mg 1.747mg 189%
Polyunsaturated fat 1.368g 28.223g 179%
Selenium 68.5µg 125%
Vitamin B1 0.089mg 1.163mg 90%
Manganese 0.013mg 2.014mg 87%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Magnesium 35mg 353mg 76%
Vitamin B5 0.417mg 4.03mg 72%
Vitamin B12 1.62µg 0µg 68%
Iron 0.45mg 4.9mg 56%
Phosphorus 304mg 644mg 49%
Fats 7.93g 38.45g 47%
Vitamin B3 9.254mg 2.284mg 44%
Vitamin B6 0.615mg 1.17mg 43%
Folate 2µg 160µg 40%
Zinc 0.78mg 5.05mg 39%
Vitamin B2 0.063mg 0.415mg 27%
Cholesterol 78mg 0mg 26%
Calories 172kcal 517kcal 17%
Vitamin E 2.41mg 16%
Protein 23.45g 16.18g 15%
Choline 77.5mg 14%
Carbs 0g 34.29g 11%
Saturated fat 1.911g 3.682g 8%
Calcium 6mg 78mg 7%
Potassium 499mg 687mg 6%
Vitamin A 43µg 3µg 4%
Sodium 97mg 3mg 4%
Monounsaturated fat 3.544g 4.848g 3%
Net carbs 0g 34.29g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.183mg 0%
Threonine 1.035mg 0.586mg 0%
Isoleucine 1.088mg 0.717mg 0%
Leucine 1.919mg 1.154mg 0%
Lysine 2.168mg 0.534mg 0%
Methionine 0.699mg 0.284mg 0%
Phenylalanine 0.922mg 0.806mg 0%
Valine 1.216mg 1.025mg 0%
Histidine 0.695mg 0.452mg 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 Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
64%
Swordfish
178%
Safflower

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.771g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower
Safflower 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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.