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Sardine vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 210mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 64mg)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.383g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Swordfish
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins Equal
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
75
Swordfish
Mineral Summary Score
58
Sardine
26
Swordfish

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +548.9%
Contains more Calcium +6266.7%
Contains more Magnesium +11.4%
Contains more Copper +304.3%
Contains more Zinc +67.9%
Contains more Phosphorus +61.2%
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Contains more Iron +548.9%
Contains more Calcium +6266.7%
Contains more Magnesium +11.4%
Contains more Copper +304.3%
Contains more Zinc +67.9%
Contains more Phosphorus +61.2%
Contains more Potassium +25.7%
Contains less Sodium -68.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
Contains more Vitamin D +245.1%
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
Contains more Vitamin D +245.1%
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
141%
Swordfish
Carbohydrates
0%
Sardine
0%
Swordfish
Fats
53%
Sardine
37%
Swordfish

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Swordfish Opinion
Calories 208 172 Sardine
Protein 24.62 23.45 Sardine
Fats 11.45 7.93 Sardine
Vitamin C 0 0
Carbs 0 0
Cholesterol 142 78 Swordfish
Vitamin D 193 666 Swordfish
Iron 2.92 0.45 Sardine
Calcium 382 6 Sardine
Potassium 397 499 Swordfish
Magnesium 39 35 Sardine
Sugars 0 0
Fiber 0 0
Copper 0.186 0.046 Sardine
Zinc 1.31 0.78 Sardine
Starch
Phosphorus 490 304 Sardine
Sodium 307 97 Swordfish
Vitamin A 108 129 Swordfish
Vitamin E 2.04 2.41 Swordfish
Vitamin D 4.8 16.6 Swordfish
Vitamin B1 0.08 0.089 Swordfish
Vitamin B2 0.227 0.063 Sardine
Vitamin B3 5.245 9.254 Swordfish
Vitamin B5 0.642 0.417 Sardine
Vitamin B6 0.167 0.615 Swordfish
Vitamin B12 8.94 1.62 Sardine
Vitamin K 2.6 0.1 Sardine
Folic acid (B9) 0 0
Trans Fat 0.056 Sardine
Saturated Fat 1.528 1.911 Sardine
Monounsaturated Fat 3.869 3.544 Sardine
Polyunsaturated fat 5.148 1.368 Sardine
Tryptophan 0.276 0.265 Sardine
Threonine 1.079 1.035 Sardine
Isoleucine 1.134 1.088 Sardine
Leucine 2.001 1.919 Sardine
Lysine 2.26 2.168 Sardine
Methionine 0.729 0.699 Sardine
Phenylalanine 0.961 0.922 Sardine
Valine 1.268 1.216 Sardine
Histidine 0.725 0.695 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.