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Candy bar vs. Swordfish — In-Depth Nutrition Comparison

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How are candy bar and swordfish different?

  • Candy bar is richer in vitamin B6, copper, manganese, zinc, folate, and magnesium, while swordfish is higher in selenium, vitamin D, and vitamin B12.
  • Candy bar covers your daily need for vitamin B6, 11722% more than swordfish.
  • Candy bar contains 96 times more manganese than swordfish. Candy bar contains 1.243mg of manganese, while swordfish contains 0.013mg.
  • Candy bar has a higher glycemic index (51) than swordfish (0).

Candies, peanut bar and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Candy bar vs Swordfish infographic
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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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
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%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +1200%
Contains more IronIron +115.6%
Contains more CopperCopper +1582.6%
Contains more ZincZinc +405.1%
Contains more ManganeseManganese +9461.5%
Contains more PotassiumPotassium +22.6%
Contains less SodiumSodium -37.8%
Contains more SeleniumSelenium +1357.4%
~equal in Phosphorus ~304mg

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
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%
Contains more Vitamin EVitamin E +70.1%
Contains more Vitamin B1Vitamin B1 +12.4%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B6Vitamin B6 +24778%
Contains more FolateFolate +3650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +163.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +325%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +51.3%
Contains more WaterWater +4166.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +371.8%
Contains more Poly. FatPolyunsaturated fat +678.5%
Contains less Sat. FatSaturated fat -59.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Candy bar Swordfish DV% diff.
Vitamin B6 153mg 0.615mg 11722%
Selenium 4.7µg 68.5µg 116%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Copper 0.774mg 0.046mg 81%
Vitamin B12 0µg 1.62µg 68%
Polyunsaturated fat 10.65g 1.368g 62%
Manganese 1.243mg 0.013mg 53%
Fats 33.7g 7.93g 40%
Monounsaturated fat 16.721g 3.544g 33%
Zinc 3.94mg 0.78mg 29%
Cholesterol 0mg 78mg 26%
Calories 522kcal 172kcal 18%
Folate 75µg 2µg 18%
Magnesium 110mg 35mg 18%
Fiber 4.1g 0g 16%
Protein 15.5g 23.45g 16%
Carbs 47.4g 0g 16%
Saturated fat 4.678g 1.911g 13%
Vitamin E 4.1mg 2.41mg 11%
Choline 29.4mg 77.5mg 9%
Vitamin B5 0.83mg 0.417mg 8%
Vitamin B3 7.922mg 9.254mg 8%
Calcium 78mg 6mg 7%
Iron 0.97mg 0.45mg 7%
Vitamin B2 0.14mg 0.063mg 6%
Vitamin A 0µg 43µg 5%
Sodium 156mg 97mg 3%
Potassium 407mg 499mg 3%
Vitamin B1 0.1mg 0.089mg 1%
Phosphorus 308mg 304mg 1%
Net carbs 43.3g 0g N/A
Sugar 42.22g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.149mg 0.265mg 0%
Threonine 0.52mg 1.035mg 0%
Isoleucine 0.534mg 1.088mg 0%
Leucine 0.986mg 1.919mg 0%
Lysine 0.545mg 2.168mg 0%
Methionine 0.185mg 0.699mg 0%
Phenylalanine 0.787mg 0.922mg 0%
Valine 0.638mg 1.216mg 0%
Histidine 0.385mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g 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
Candy bar Swordfish
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
2748%
Candy bar
72%
Swordfish
Minerals Daily Need Coverage Score
88%
Candy bar
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 42.22g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 2.767g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 51)
Which food is lower in Cholesterol?
Candy bar
Candy bar is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.