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  6. Wheat Bread vs. Swordfish

Wheat Bread vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between Wheat Bread and Swordfish?

  • Wheat Bread is richer in Manganese, Iron, Vitamin B1, and Vitamin B2, yet Swordfish is richer in Vitamin D, Vitamin B12, Selenium, and Vitamin B6.
  • Swordfish's daily need coverage for Vitamin D is 111% higher.
  • Wheat Bread has 106 times more Manganese than Swordfish. Wheat Bread has 1.377mg of Manganese, while Swordfish has 0.013mg.
  • Swordfish contains less Sodium.

We used Bread, wheat, toasted and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Wheat Bread vs Swordfish 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.
Wheat Bread
Wheat Bread
6
:
4
Swordfish
Swordfish
Contains more Calcium +2650%
Contains more Iron +808.9%
Contains more Magnesium +68.6%
Contains more Zinc +88.5%
Contains more Copper +330.4%
Contains more Manganese +10492.3%
Contains more Phosphorus +61.7%
Contains more Potassium +123.8%
Contains less Sodium -83.9%
Contains more Selenium +105.1%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +2650%
Contains more Iron +808.9%
Contains more Magnesium +68.6%
Contains more Zinc +88.5%
Contains more Copper +330.4%
Contains more Manganese +10492.3%
Contains more Phosphorus +61.7%
Contains more Potassium +123.8%
Contains less Sodium -83.9%
Contains more Selenium +105.1%

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.
Wheat Bread
Wheat Bread
6
:
6
Swordfish
Swordfish
Contains more Vitamin C +∞%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +506.3%
Contains more Folate +4200%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin E +904.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B6 +302%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.417
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +506.3%
Contains more Folate +4200%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin E +904.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B6 +302%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Other +669.4%
Contains more Protein +80.9%
Contains more Fats +85.7%
Contains more Water +181.7%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Other +669.4%
Contains more Protein +80.9%
Contains more Fats +85.7%
Contains more Water +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Swordfish
Swordfish
Contains less Saturated Fat -48.2%
Contains more Polyunsaturated fat +25.7%
Contains more Monounsaturated Fat +247.8%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -48.2%
Contains more Polyunsaturated fat +25.7%
Contains more Monounsaturated Fat +247.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Swordfish Opinion
Net carbs 51.07g 0g Wheat Bread
Protein 12.96g 23.45g Swordfish
Fats 4.27g 7.93g Swordfish
Carbs 55.77g 0g Wheat Bread
Calories 313kcal 172kcal Wheat Bread
Sugar 6.42g 0g Swordfish
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 6mg Wheat Bread
Iron 4.09mg 0.45mg Wheat Bread
Magnesium 59mg 35mg Wheat Bread
Phosphorus 188mg 304mg Swordfish
Potassium 223mg 499mg Swordfish
Sodium 601mg 97mg Swordfish
Zinc 1.47mg 0.78mg Wheat Bread
Copper 0.198mg 0.046mg Wheat Bread
Manganese 1.377mg 0.013mg Wheat Bread
Selenium 33.4µg 68.5µg Swordfish
Vitamin A 0IU 129IU Swordfish
Vitamin A RAE 0µg 43µg Swordfish
Vitamin E 0.24mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.089mg Wheat Bread
Vitamin B2 0.382mg 0.063mg Wheat Bread
Vitamin B3 6.25mg 9.254mg Swordfish
Vitamin B5 0.456mg 0.417mg Wheat Bread
Vitamin B6 0.153mg 0.615mg Swordfish
Folate 86µg 2µg Wheat Bread
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 5.7µg 0.1µg Wheat Bread
Tryptophan 0.092mg 0.265mg Swordfish
Threonine 0.299mg 1.035mg Swordfish
Isoleucine 0.258mg 1.088mg Swordfish
Leucine 0.461mg 1.919mg Swordfish
Lysine 0.215mg 2.168mg Swordfish
Methionine 0.105mg 0.699mg Swordfish
Phenylalanine 0.315mg 0.922mg Swordfish
Valine 0.31mg 1.216mg Swordfish
Histidine 0.15mg 0.695mg Swordfish
Cholesterol 0mg 78mg Wheat Bread
Trans Fat 0.056g Wheat Bread
Saturated Fat 0.989g 1.911g Wheat Bread
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 1.019g 3.544g Swordfish
Polyunsaturated fat 1.72g 1.368g Wheat Bread
Omega-6 - Eicosadienoic acid 0g 0.022g Swordfish
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
95%
Swordfish
Minerals Daily Need Coverage Score
89%
Wheat Bread
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.922g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 504mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 60)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.