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Chocolate chip cookie vs. Swordfish — In-Depth Nutrition Comparison

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How are chocolate chip cookie and swordfish different?

  • Chocolate chip cookie is higher in copper, manganese, and iron; however, swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for selenium for swordfish is 104% higher.
  • Chocolate chip cookie contains 51 times more manganese than swordfish. While chocolate chip cookie contains 0.663mg of manganese, swordfish contains only 0.013mg.
  • Swordfish has less saturated fat.
  • Swordfish has a lower glycemic index (0) than chocolate chip cookie (50).

Cookies, chocolate chip, prepared from recipe, made with butter and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Chocolate chip cookie 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% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 +57.1%
Contains more CalciumCalcium +533.3%
Contains more IronIron +451.1%
Contains more CopperCopper +739.1%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +5000%
Contains more PotassiumPotassium +125.8%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -71.6%
Contains more SeleniumSelenium +511.6%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 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 AVitamin A +223.3%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +181%
Contains more FolateFolate +1550%
Contains more Vitamin B3Vitamin B3 +577.9%
Contains more Vitamin B5Vitamin B5 +61%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +1925%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +258.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +455.6%
Contains more ProteinProtein +311.4%
Contains more WaterWater +1097.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +132.5%
Contains more Poly. FatPolyunsaturated fat +231.9%
Contains less Sat. FatSaturated fat -86.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Swordfish DV% diff.
Selenium 11.2µg 68.5µg 104%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 0.08µg 1.62µg 64%
Saturated fat 14.071g 1.911g 55%
Vitamin B3 1.365mg 9.254mg 49%
Vitamin B6 0.084mg 0.615mg 41%
Copper 0.386mg 0.046mg 38%
Protein 5.7g 23.45g 36%
Fats 28.4g 7.93g 31%
Phosphorus 100mg 304mg 29%
Manganese 0.663mg 0.013mg 28%
Iron 2.48mg 0.45mg 25%
Polyunsaturated fat 4.541g 1.368g 21%
Carbs 58.2g 0g 19%
Vitamin E 2.41mg 16%
Calories 488kcal 172kcal 16%
Choline 77.5mg 14%
Monounsaturated fat 8.241g 3.544g 12%
Sodium 341mg 97mg 11%
Vitamin A 139µg 43µg 11%
Vitamin B2 0.177mg 0.063mg 9%
Vitamin B1 0.184mg 0.089mg 8%
Folate 33µg 2µg 8%
Potassium 221mg 499mg 8%
Magnesium 55mg 35mg 5%
Calcium 38mg 6mg 3%
Vitamin B5 0.259mg 0.417mg 3%
Cholesterol 70mg 78mg 3%
Zinc 0.94mg 0.78mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 58.2g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.072mg 0.265mg 0%
Threonine 0.191mg 1.035mg 0%
Isoleucine 0.224mg 1.088mg 0%
Leucine 0.391mg 1.919mg 0%
Lysine 0.214mg 2.168mg 0%
Methionine 0.106mg 0.699mg 0%
Phenylalanine 0.27mg 0.922mg 0%
Valine 0.279mg 1.216mg 0%
Histidine 0.123mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0.003g 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
Chocolate chip cookie 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
18%
Chocolate chip cookie
72%
Swordfish
Minerals Daily Need Coverage Score
55%
Chocolate chip cookie
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 12.16g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Chocolate chip cookie
Chocolate chip cookie is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie 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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.