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Chocolate vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between chocolate and swordfish

  • Chocolate has more copper, iron, manganese, fiber, and magnesium, while swordfish has more selenium, vitamin B12, vitamin B3, and vitamin B6.
  • Swordfish covers your daily need for selenium, 119% more than chocolate.
  • The amount of saturated fat in swordfish is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of chocolate is 23.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Fish, swordfish, cooked, dry heat.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +317.1%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +12%
Contains more IronIron +1682.2%
Contains more CopperCopper +2134.8%
Contains more ZincZinc +157.7%
Contains less SodiumSodium -75.3%
Contains more ManganeseManganese +10815.4%
Contains more PhosphorusPhosphorus +47.6%
Contains more SeleniumSelenium +2183.3%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 KVitamin K +8000%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +346.3%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B3Vitamin B3 +1176.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +1364.3%
Contains more Vitamin B12Vitamin B12 +604.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +294.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +372.2%
Contains more ProteinProtein +380.5%
Contains more WaterWater +6937.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +169.2%
Contains less Sat. FatSaturated fat -89.7%
Contains more Poly. FatPolyunsaturated fat +25.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Swordfish DV% diff.
Selenium 3µg 68.5µg 119%
Copper 1.028mg 0.046mg 109%
Iron 8.02mg 0.45mg 95%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Saturated fat 18.519g 1.911g 75%
Manganese 1.419mg 0.013mg 61%
Vitamin B12 0.23µg 1.62µg 58%
Vitamin B3 0.725mg 9.254mg 53%
Vitamin B6 0.042mg 0.615mg 44%
Protein 4.88g 23.45g 37%
Fats 31.28g 7.93g 36%
Fiber 7g 0g 28%
Magnesium 146mg 35mg 26%
Cholesterol 8mg 78mg 23%
Carbs 61.17g 0g 20%
Calories 546kcal 172kcal 19%
Monounsaturated fat 9.54g 3.544g 15%
Choline 77.5mg 14%
Phosphorus 206mg 304mg 14%
Vitamin E 0.54mg 2.41mg 12%
Zinc 2.01mg 0.78mg 11%
Caffeine 43mg 0mg 11%
Vitamin K 8.1µg 0.1µg 7%
Vitamin B1 0.025mg 0.089mg 5%
Vitamin A 2µg 43µg 5%
Calcium 56mg 6mg 5%
Sodium 24mg 97mg 3%
Polyunsaturated fat 1.092g 1.368g 2%
Vitamin B5 0.297mg 0.417mg 2%
Potassium 559mg 499mg 2%
Vitamin B2 0.05mg 0.063mg 1%
Folate 2µg 1%
Net carbs 54.17g 0g N/A
Sugar 47.9g 0g N/A
Trans fat 0.112g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.001g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.085g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.022g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
72%
Swordfish
Minerals Daily Need Coverage Score
116%
Chocolate
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 47.9g)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 16.608g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 23)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Chocolate
Chocolate is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.