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BBQd Swordfish Steaks, Cardamom Pumpkin and Onion Salsa

Nutrition facts per serving

⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.

🧾 Ingredients (per serving)

Tomato — 886.6g Red Onion — 665.5g Garlic Clove — 71.0g Red Capsicum — 948.3g Cucumber — 411.1g Red Chilies — 27.3g White Bread — 15.0g White Wine Vinegar — 340.1g Extra Virgin Olive Oil — 541.4g Parsley — 7.5g Salt Pepper — 15.1g Butternut Pumpkin — 160.0g Red Onion — 665.5g Cardamom Pod — 11.5g Cardamom Powder — 1.2g Ginger — 1.2g Garlic — 1.2g Olive Oil — 11.2g Swordfish Steak — 74.8g Salt Pepper — 15.1g

🧠 Expert Insights

📊 Nutrient Density
  • moderate nutrient density
✨ Nutrient Highlights
  • Provides moderate iron content.
  • High in dietary fiber, supporting digestive health and satiety.
  • Contains moderate protein.
  • Provides moderate potassium.
  • Provides moderate magnesium.
  • High in vitamin C, an antioxidant that supports immune function.
  • Provides moderate vitamin A.
  • Provides moderate folate.
⚠️ Warnings
  • This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
  • Contains notable saturated fat. Moderation may be relevant for heart-health goals.
🏆 Top Nutrients
  • Nutrient: Vitamin B6
  • Percent Dv: 311.46
  • Level: high
  • Nutrient: Vitamin C
  • Percent Dv: 87.65
  • Level: high
  • Nutrient: Total Fat
  • Percent Dv: 48.4
🧪 Nutrient Levels
  • Protein: moderate
  • Copper: high
  • Potassium: moderate
  • Vitamin B12: low
  • Dietary Fiber: high
  • Carbohydrates: low
  • Total Fat: high
  • Magnesium: moderate
📈 Percent Daily Values
  • Protein: 14.63
  • Copper: 26.51
  • Potassium: 13.7
  • Vitamin B12: 8
  • Dietary Fiber: 21.08
  • Carbohydrates: 8.59
  • Total Fat: 48.4
  • Magnesium: 11.67
ℹ️ Disclaimer
  • These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
👥 Population Relevance
  • Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
  • Heart Health: This food provides limited heart-health-relevant nutrients.
  • High Protein: This food provides limited protein.
  • Gut Health: This food provides limited fiber for digestive health.
  • Pregnancy: This food provides limited nutrient amounts typically highlighted during pregnancy.
  • Anemia Support: This food provides some nutrients associated with iron status.
🍽️ Macro Profile
  • This food is primarily fat-based, with limited protein.

🥩 Macronutrients

Nutrient Amount per Serving
Energy 473.6 kcal
Protein 7.31 g
Carbohydrates 23.62 g
Total Fat 37.75 g
Dietary Fiber 5.90 g

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💎 Minerals

Mineral Amount per Serving
Copper 0.24 mg
Manganese 0.72 mg
Calcium 67.63 mg
Potassium 643.97 mg

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💊 Vitamins

Vitamin Amount per Serving
Vitamin A 128.72 µg
Vitamin E 6.25 mg
Folate Dfe 61.48 µg
Vitamin B6 5.29 mg

See 8 more vitamins on DietCompass for free →

See Complete Nutritional Breakdown

Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.

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