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  6. Croaker vs. Swordfish

Croaker vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between Croaker and Swordfish

  • Croaker has more Vitamin B12, Folate, Vitamin B5, and Vitamin B2, however, Swordfish is richer in Selenium, Vitamin B3, Vitamin B6, and Phosphorus.
  • Swordfish's daily need coverage for Selenium is 54% more.
  • Croaker contains 17 times more Folate than Swordfish. Croaker contains 34µg of Folate, while Swordfish contains 2µg.
  • Swordfish contains less Sodium.

The food varieties used in the comparison are Fish, croaker, Atlantic, cooked, breaded and fried and Fish, swordfish, cooked, dry heat.

Infographic

Croaker 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.
Croaker
Croaker
5
:
5
Swordfish
Swordfish
Contains more Calcium +433.3%
Contains more Iron +91.1%
Contains more Magnesium +20%
Contains more Copper +41.3%
Contains more Manganese +515.4%
Contains more Phosphorus +40.1%
Contains more Potassium +46.8%
Contains less Sodium -72.1%
Contains more Zinc +50%
Contains more Selenium +76.5%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +433.3%
Contains more Iron +91.1%
Contains more Magnesium +20%
Contains more Copper +41.3%
Contains more Manganese +515.4%
Contains more Phosphorus +40.1%
Contains more Potassium +46.8%
Contains less Sodium -72.1%
Contains more Zinc +50%
Contains more Selenium +76.5%

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.
Croaker
Croaker
5
:
6
Swordfish
Swordfish
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +77.5%
Contains more Folate +1600%
Contains more Vitamin B12 +29.6%
Contains more Vitamin A +72%
Contains more Vitamin B3 +115.2%
Contains more Vitamin B6 +136.5%
Equal in Vitamin B1 - 0.089
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
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 B2 +106.3%
Contains more Vitamin B5 +77.5%
Contains more Folate +1600%
Contains more Vitamin B12 +29.6%
Contains more Vitamin A +72%
Contains more Vitamin B3 +115.2%
Contains more Vitamin B6 +136.5%
Equal in Vitamin B1 - 0.089

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Croaker
Croaker
3
:
2
Swordfish
Swordfish
Contains more Fats +59.8%
Contains more Carbs +∞%
Contains more Other +408.3%
Contains more Protein +28.8%
Contains more Water +14.2%
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 Fats +59.8%
Contains more Carbs +∞%
Contains more Other +408.3%
Contains more Protein +28.8%
Contains more Water +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Croaker
Croaker
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +50.1%
Contains more Polyunsaturated fat +113.2%
Contains less Saturated Fat -45%
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +50.1%
Contains more Polyunsaturated fat +113.2%
Contains less Saturated Fat -45%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Swordfish Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 23.45g Swordfish
Fats 12.67g 7.93g Croaker
Carbs 7.54g 0g Croaker
Calories 221kcal 172kcal Croaker
Fiber 0.4g 0g Croaker
Calcium 32mg 6mg Croaker
Iron 0.86mg 0.45mg Croaker
Magnesium 42mg 35mg Croaker
Phosphorus 217mg 304mg Swordfish
Potassium 340mg 499mg Swordfish
Sodium 348mg 97mg Swordfish
Zinc 0.52mg 0.78mg Swordfish
Copper 0.065mg 0.046mg Croaker
Manganese 0.08mg 0.013mg Croaker
Selenium 38.8µg 68.5µg Swordfish
Vitamin A 75IU 129IU Swordfish
Vitamin A RAE 23µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.09mg 0.089mg Croaker
Vitamin B2 0.13mg 0.063mg Croaker
Vitamin B3 4.3mg 9.254mg Swordfish
Vitamin B5 0.74mg 0.417mg Croaker
Vitamin B6 0.26mg 0.615mg Swordfish
Folate 34µg 2µg Croaker
Vitamin B12 2.1µg 1.62µg Croaker
Vitamin K 0.1µg Swordfish
Tryptophan 0.208mg 0.265mg Swordfish
Threonine 0.788mg 1.035mg Swordfish
Isoleucine 0.847mg 1.088mg Swordfish
Leucine 1.48mg 1.919mg Swordfish
Lysine 1.571mg 2.168mg Swordfish
Methionine 0.525mg 0.699mg Swordfish
Phenylalanine 0.742mg 0.922mg Swordfish
Valine 0.947mg 1.216mg Swordfish
Histidine 0.525mg 0.695mg Swordfish
Cholesterol 84mg 78mg Swordfish
Trans Fat 0.056g Croaker
Saturated Fat 3.476g 1.911g Swordfish
Omega-3 - DHA 0.089g 0.772g Swordfish
Omega-3 - EPA 0.113g 0.127g Swordfish
Omega-3 - DPA 0.079g 0.168g Swordfish
Monounsaturated Fat 5.32g 3.544g Croaker
Polyunsaturated fat 2.917g 1.368g Croaker
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
44%
Croaker
95%
Swordfish
Minerals Daily Need Coverage Score
50%
Croaker
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 251mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.565g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.