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Chestnut vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between chestnut and swordfish

  • Chestnut has more copper, manganese, vitamin C, and iron; however, swordfish is richer in vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Nuts, chestnuts, european, boiled and steamed and Fish, swordfish, cooked, dry heat.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +54.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +284.4%
Contains more CopperCopper +926.1%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +6469.2%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +207.1%

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.
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1165.9%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +163.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 CarbsCarbs +∞%
Contains more OtherOther +97.2%
Contains more ProteinProtein +1072.5%
Contains more FatsFats +474.6%
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +644.5%
Contains more Poly. FatPolyunsaturated fat +151%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Swordfish DV% diff.
Selenium 68.5µg 125%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.731mg 9.254mg 53%
Copper 0.472mg 0.046mg 47%
Protein 2g 23.45g 43%
Manganese 0.854mg 0.013mg 37%
Vitamin C 26.7mg 0mg 30%
Vitamin B6 0.233mg 0.615mg 29%
Phosphorus 99mg 304mg 29%
Cholesterol 0mg 78mg 26%
Vitamin E 2.41mg 16%
Iron 1.73mg 0.45mg 16%
Choline 77.5mg 14%
Fats 1.38g 7.93g 10%
Carbs 27.76g 0g 9%
Folate 38µg 2µg 9%
Monounsaturated fat 0.476g 3.544g 8%
Saturated fat 0.26g 1.911g 8%
Potassium 715mg 499mg 6%
Vitamin A 1µg 43µg 5%
Zinc 0.25mg 0.78mg 5%
Magnesium 54mg 35mg 5%
Vitamin B1 0.148mg 0.089mg 5%
Polyunsaturated fat 0.545g 1.368g 5%
Calcium 46mg 6mg 4%
Sodium 27mg 97mg 3%
Vitamin B2 0.104mg 0.063mg 3%
Calories 131kcal 172kcal 2%
Vitamin B5 0.316mg 0.417mg 2%
Net carbs 27.76g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.022mg 0.265mg 0%
Threonine 0.071mg 1.035mg 0%
Isoleucine 0.079mg 1.088mg 0%
Leucine 0.118mg 1.919mg 0%
Lysine 0.118mg 2.168mg 0%
Methionine 0.047mg 0.699mg 0%
Phenylalanine 0.084mg 0.922mg 0%
Valine 0.112mg 1.216mg 0%
Histidine 0.055mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 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
Chestnut 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
20%
Chestnut
72%
Swordfish
Minerals Daily Need Coverage Score
50%
Chestnut
64%
Swordfish

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 54)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Chestnut
Chestnut is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 1.651g)
Which food is richer in minerals?
?
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.