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Swordfish vs. Tarragon — In-Depth Nutrition Comparison

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Important differences between swordfish and tarragon

  • Swordfish has more selenium and vitamin D; however, tarragon is richer in iron, manganese, vitamin B6, calcium, vitamin B2, vitamin A, magnesium, and potassium.
  • Tarragon's daily need coverage for iron is 398% more.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Spices, tarragon, dried.

Infographic

Swordfish vs Tarragon 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 248% 342% 266% 1211% 226% 106% 134% 8.1% 1039% 24%
Contains more SeleniumSelenium +1456.8%
Contains more MagnesiumMagnesium +891.4%
Contains more CalciumCalcium +18883.3%
Contains more PotassiumPotassium +505.2%
Contains more IronIron +7077.8%
Contains more CopperCopper +1371.7%
Contains more ZincZinc +400%
Contains less SodiumSodium -36.1%
Contains more ManganeseManganese +61184.6%
~equal in Phosphorus ~313mg

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 167% 70% 0% 0% 63% 309% 168% 0% 556% 0% 0% 206% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +388.4%
Contains more Vitamin B1Vitamin B1 +182%
Contains more Vitamin B2Vitamin B2 +2025.4%
Contains more Vitamin B6Vitamin B6 +291.9%
Contains more FolateFolate +13600%
~equal in Vitamin B3 ~8.95mg

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
23% 7% 50% 8% 12%
Protein: 22.77 g
Fats: 7.24 g
Carbs: 50.22 g
Water: 7.74 g
Other: 12.03 g
Contains more WaterWater +781.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3241.7%
~equal in Protein ~22.77g
~equal in Fats ~7.24g

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
31% 8% 61%
Saturated fat: Sat. Fat 1.881 g
Monounsaturated fat: Mono. Fat 0.474 g
Polyunsaturated fat: Poly. Fat 3.698 g
Contains more Mono. FatMonounsaturated fat +647.7%
Contains more Poly. FatPolyunsaturated fat +170.3%
~equal in Saturated fat ~1.881g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Tarragon DV% diff.
Iron 0.45mg 32.3mg 398%
Manganese 0.013mg 7.967mg 346%
Vitamin B6 0.615mg 2.41mg 138%
Selenium 68.5µg 4.4µg 117%
Calcium 6mg 1139mg 113%
Vitamin B2 0.063mg 1.339mg 98%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Potassium 499mg 3020mg 74%
Magnesium 35mg 347mg 74%
Copper 0.046mg 0.677mg 70%
Vitamin B12 1.62µg 0µg 68%
Folate 2µg 274µg 68%
Vitamin C 0mg 50mg 56%
Fiber 0g 7.4g 30%
Zinc 0.78mg 3.9mg 28%
Cholesterol 78mg 0mg 26%
Vitamin A 43µg 210µg 19%
Carbs 0g 50.22g 17%
Vitamin E 2.41mg 16%
Polyunsaturated fat 1.368g 3.698g 16%
Choline 77.5mg 14%
Vitamin B1 0.089mg 0.251mg 14%
Vitamin B5 0.417mg 8%
Monounsaturated fat 3.544g 0.474g 8%
Calories 172kcal 295kcal 6%
Vitamin B3 9.254mg 8.95mg 2%
Sodium 97mg 62mg 2%
Protein 23.45g 22.77g 1%
Phosphorus 304mg 313mg 1%
Fats 7.93g 7.24g 1%
Net carbs 0g 42.82g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Saturated fat 1.911g 1.881g 0%
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g 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 Tarragon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
118%
Tarragon
Minerals Daily Need Coverage Score
64%
Swordfish
360%
Tarragon

Comparison summary

Which food is lower in Cholesterol?
Tarragon
Tarragon is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Tarragon
Tarragon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tarragon
Tarragon contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Tarragon
Tarragon is lower in Saturated fat (difference - 0.03g)
Which food is richer in minerals?
Tarragon
Tarragon is relatively richer in minerals
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Tarragon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170937/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.