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Swordfish vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between swordfish and vegetable

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, vegetable is higher in vitamin A, vitamin K, and fiber.
  • Swordfish covers your daily selenium needs 124% more than vegetable.
  • Vegetable has less cholesterol.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Swordfish vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +59.1%
Contains more PotassiumPotassium +195.3%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +496.1%
Contains more SeleniumSelenium +22733.3%
Contains more CalciumCalcium +316.7%
Contains more IronIron +82.2%
Contains more CopperCopper +80.4%
Contains less SodiumSodium -63.9%
Contains more ManganeseManganese +2815.4%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +534.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B3Vitamin B3 +987.4%
Contains more Vitamin B5Vitamin B5 +176.2%
Contains more Vitamin B6Vitamin B6 +731.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +221.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +397.7%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +850%

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +719.9%
Contains more FatsFats +5186.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.9%
Contains more OtherOther +86.1%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +35340%
Contains more Poly. FatPolyunsaturated fat +1800%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Vegetable DV% diff.
Selenium 68.5µg 0.3µg 124%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.851mg 53%
Vitamin B6 0.615mg 0.074mg 42%
Protein 23.45g 2.86g 41%
Phosphorus 304mg 51mg 36%
Cholesterol 78mg 0mg 26%
Vitamin K 0.1µg 23.5µg 20%
Vitamin A 43µg 214µg 19%
Fiber 0g 4.4g 18%
Manganese 0.013mg 0.379mg 16%
Vitamin E 2.41mg 0.38mg 14%
Fats 7.93g 0.15g 12%
Potassium 499mg 169mg 10%
Choline 77.5mg 24.1mg 10%
Saturated fat 1.911g 0.031g 9%
Monounsaturated fat 3.544g 0.01g 9%
Polyunsaturated fat 1.368g 0.072g 9%
Iron 0.45mg 0.82mg 5%
Vitamin B5 0.417mg 0.151mg 5%
Calories 172kcal 65kcal 5%
Folate 2µg 19µg 4%
Vitamin B2 0.063mg 0.12mg 4%
Carbs 0g 13.09g 4%
Copper 0.046mg 0.083mg 4%
Vitamin C 0mg 3.2mg 4%
Sodium 97mg 35mg 3%
Zinc 0.78mg 0.49mg 3%
Magnesium 35mg 22mg 3%
Vitamin B1 0.089mg 0.071mg 2%
Calcium 6mg 25mg 2%
Net carbs 0g 8.69g N/A
Sugar 0g 3.12g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.029mg 0%
Threonine 1.035mg 0.115mg 0%
Isoleucine 1.088mg 0.139mg 0%
Leucine 1.919mg 0.19mg 0%
Lysine 2.168mg 0.17mg 0%
Methionine 0.699mg 0.034mg 0%
Phenylalanine 0.922mg 0.12mg 0%
Valine 1.216mg 0.149mg 0%
Histidine 0.695mg 0.073mg 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 Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
64%
Swordfish
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 1.88g)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 66)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.5)
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.
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.