Swordfish vs. Grouper — In-Depth Nutrition Comparison

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Summary of differences between swordfish and grouper

Swordfish has more vitamin B3, selenium, vitamin B12, phosphorus, vitamin B6, and fats, while grouper has more vitamin B5 and iron.
Swordfish covers your daily need for vitamin B3 55% more than grouper.
Swordfish contains 6 times more saturated fat than grouper. While swordfish contains 1.911g of saturated fat, grouper contains only 0.299g.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Swordfish

Grouper

Contains more ZincZinc	+52.9%
Contains more PhosphorusPhosphorus	+112.6%
Contains more SeleniumSelenium	+46.4%

Contains more CalciumCalcium	+250%
Contains more IronIron	+153.3%
Contains less SodiumSodium	-45.4%

~equal in Magnesium ~37mg

~equal in Potassium ~475mg

~equal in Copper ~0.045mg

~equal in Manganese ~0.012mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Swordfish

Grouper

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+950%
Contains more Vitamin B3Vitamin B3	+2328.9%
Contains more Vitamin B6Vitamin B6	+75.7%
Contains more Vitamin B12Vitamin B12	+134.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+16.3%
Contains more Vitamin B5Vitamin B5	+108.6%
Contains more FolateFolate	+400%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	666 IU		83%
Vitamin D	16.6µg		83%
Vitamin B3	9.254mg	0.381mg	55%
Selenium	68.5µg	46.8µg	39%
Vitamin B12	1.62µg	0.69µg	39%
Phosphorus	304mg	143mg	23%
Vitamin B6	0.615mg	0.35mg	20%
Vitamin E	2.41mg		16%
Choline	77.5mg		14%
Fats	7.93g	1.3g	10%
Cholesterol	78mg	47mg	10%
Iron	0.45mg	1.14mg	9%
Vitamin B5	0.417mg	0.87mg	9%
Monounsaturated fat	3.544g	0.268g	8%
Saturated fat	1.911g	0.299g	7%
Polyunsaturated fat	1.368g	0.403g	6%
Vitamin B2	0.063mg	0.006mg	4%
Calories	172kcal	118kcal	3%
Protein	23.45g	24.84g	3%
Calcium	6mg	21mg	2%
Zinc	0.78mg	0.51mg	2%
Sodium	97mg	53mg	2%
Folate	2µg	10µg	2%
Potassium	499mg	475mg	1%
Vitamin A	43µg	50µg	1%
Vitamin B1	0.089mg	0.081mg	1%
Protein per 100 calories	14g	21g	N/A
Calories per 10 g protein	73kcal	48kcal	N/A
Weight per 100 calories	58g	85g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.2	N/A
Magnesium	35mg	37mg	0%
Copper	0.046mg	0.045mg	0%
Manganese	0.013mg	0.012mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.278mg	0%
Threonine	1.035mg	1.089mg	0%
Isoleucine	1.088mg	1.145mg	0%
Leucine	1.919mg	2.019mg	0%
Lysine	2.168mg	2.282mg	0%
Methionine	0.699mg	0.735mg	0%
Phenylalanine	0.922mg	0.97mg	0%
Valine	1.216mg	1.28mg	0%
Histidine	0.695mg	0.731mg	0%
Omega-3 (EPA)	0.127g	0.035g	N/A
Omega-3 (DHA)	0.772g	0.213g	N/A
Omega-3 (DPA)	0.168g	0.017g	N/A
Omega-6 (Eicosadienoic acid)	0.022g		N/A