Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Swordfish
  5. Compare
  6. Swordfish vs. Mayonnaise

Swordfish vs. Mayonnaise — In-Depth Nutrition Comparison

Compare

What are the main differences between swordfish and mayonnaise?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium, yet mayonnaise is richer in vitamin K.
  • Mayonnaise's daily need coverage for vitamin K is 136% higher.
  • Swordfish contains less saturated fat.

We used Fish, swordfish, cooked, dry heat and Salad dressing, mayonnaise, regular types in this comparison.

Infographic

Swordfish vs Mayonnaise 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.
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +3400%
Contains more PotassiumPotassium +2395%
Contains more IronIron +114.3%
Contains more CopperCopper +142.1%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +1347.6%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +2878.3%
Contains more CalciumCalcium +33.3%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin AVitamin A +168.8%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +231.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more Vitamin B6Vitamin B6 +7587.5%
Contains more Vitamin B12Vitamin B12 +1250%
Contains more CholineCholine +126.6%
Contains more Vitamin EVitamin E +36.1%
Contains more Vitamin KVitamin K +162900%
Contains more FolateFolate +150%
~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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +2342.7%
Contains more WaterWater +215.3%
Contains more FatsFats +843.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +447.2%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Mono. FatMonounsaturated fat +375.3%
Contains more Poly. FatPolyunsaturated fat +3166.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Mayonnaise DV% diff.
Polyunsaturated fat 1.368g 44.69g 289%
Vitamin K 0.1µg 163µg 136%
Selenium 68.5µg 2.3µg 120%
Fats 7.93g 74.85g 103%
Vitamin D 666IU 7IU 82%
Vitamin D 16.6µg 0.2µg 82%
Vitamin B12 1.62µg 0.12µg 63%
Vitamin B3 9.254mg 0mg 58%
Vitamin B6 0.615mg 0.008mg 47%
Saturated fat 1.911g 11.703g 45%
Protein 23.45g 0.96g 45%
Phosphorus 304mg 21mg 40%
Monounsaturated fat 3.544g 16.843g 33%
Calories 172kcal 680kcal 25%
Sodium 97mg 635mg 23%
Potassium 499mg 20mg 14%
Cholesterol 78mg 42mg 12%
Choline 77.5mg 34.2mg 8%
Magnesium 35mg 1mg 8%
Vitamin B1 0.089mg 0.01mg 7%
Zinc 0.78mg 0.15mg 6%
Vitamin E 2.41mg 3.28mg 6%
Vitamin B5 0.417mg 0.172mg 5%
Vitamin A 43µg 16µg 3%
Copper 0.046mg 0.019mg 3%
Vitamin B2 0.063mg 0.019mg 3%
Iron 0.45mg 0.21mg 3%
Folate 2µg 5µg 1%
Carbs 0g 0.57g 0%
Net carbs 0g 0.57g N/A
Calcium 6mg 8mg 0%
Sugar 0g 0.57g N/A
Manganese 0.013mg 0.007mg 0%
Trans fat 0.056g 0.187g N/A
Tryptophan 0.265mg 0.017mg 0%
Threonine 1.035mg 0.055mg 0%
Isoleucine 1.088mg 0.065mg 0%
Leucine 1.919mg 0.095mg 0%
Lysine 2.168mg 0.072mg 0%
Methionine 0.699mg 0.035mg 0%
Phenylalanine 0.922mg 0.057mg 0%
Valine 1.216mg 0.074mg 0%
Histidine 0.695mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Swordfish
Swordfish vs Tuna Bluefin
Tuna Bluefin
Swordfish
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel
Mayonnaise
Mayonnaise vs Milk
Milk
Mayonnaise
Mayonnaise vs Buttermilk
Buttermilk
Mayonnaise
Mayonnaise vs Cheese
Cheese

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
41%
Mayonnaise
Minerals Daily Need Coverage Score
64%
Swordfish
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 538mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 9.792g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.6)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 36mg)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.