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Croissant vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between croissant and swordfish

  • Croissant has more vitamin B1, folate, and iron; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish covers your daily vitamin D needs 111% more than croissant.
  • Swordfish has 44 times less folate than croissant. Croissant has 88µg of folate, while swordfish has 2µg.
  • Swordfish contains less saturated fat.
  • Croissant has a higher glycemic index. The glycemic index of croissant is 56, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Croissants, butter and Fish, swordfish, cooked, dry heat.

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 CalciumCalcium +516.7%
Contains more IronIron +351.1%
Contains more CopperCopper +73.9%
Contains more ManganeseManganese +2438.5%
Contains more MagnesiumMagnesium +118.8%
Contains more PotassiumPotassium +322.9%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +201.8%
~equal in Zinc ~0.78mg

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% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +379.1%
Contains more Vitamin B1Vitamin B1 +336%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +4300%
Contains more Vitamin EVitamin E +186.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +322.9%
Contains more Vitamin B6Vitamin B6 +960.3%
Contains more Vitamin B12Vitamin B12 +912.5%
Contains more CholineCholine +99.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 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 +164.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +186%
Contains more WaterWater +194.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +55.9%
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croissant Swordfish DV% diff.
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Selenium 22.7µg 68.5µg 83%
Vitamin B12 0.16µg 1.62µg 61%
Vitamin B3 2.188mg 9.254mg 44%
Saturated fat 11.659g 1.911g 44%
Vitamin B6 0.058mg 0.615mg 43%
Protein 8.2g 23.45g 31%
Phosphorus 105mg 304mg 28%
Vitamin B1 0.388mg 0.089mg 25%
Folate 88µg 2µg 22%
Fats 21g 7.93g 20%
Iron 2.03mg 0.45mg 20%
Vitamin A 206µg 43µg 18%
Sodium 467mg 97mg 16%
Carbs 45.8g 0g 15%
Manganese 0.33mg 0.013mg 14%
Vitamin B2 0.241mg 0.063mg 14%
Calories 406kcal 172kcal 12%
Potassium 118mg 499mg 11%
Vitamin E 0.84mg 2.41mg 10%
Fiber 2.6g 0g 10%
Vitamin B5 0.861mg 0.417mg 9%
Choline 38.8mg 77.5mg 7%
Magnesium 16mg 35mg 5%
Monounsaturated fat 5.525g 3.544g 5%
Copper 0.08mg 0.046mg 4%
Cholesterol 67mg 78mg 4%
Calcium 37mg 6mg 3%
Polyunsaturated fat 1.094g 1.368g 2%
Vitamin K 1.8µg 0.1µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 43.2g 0g N/A
Sugar 11.26g 0g N/A
Zinc 0.75mg 0.78mg 0%
Trans fat 0.056g N/A
Tryptophan 0.099mg 0.265mg 0%
Threonine 0.284mg 1.035mg 0%
Isoleucine 0.365mg 1.088mg 0%
Leucine 0.623mg 1.919mg 0%
Lysine 0.329mg 2.168mg 0%
Methionine 0.175mg 0.699mg 0%
Phenylalanine 0.416mg 0.922mg 0%
Valine 0.41mg 1.216mg 0%
Histidine 0.187mg 0.695mg 0%
Omega-3 - EPA 0.003g 0.127g N/A
Omega-3 - DHA 0.002g 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
Croissant 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
35%
Croissant
72%
Swordfish
Minerals Daily Need Coverage Score
43%
Croissant
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 9.748g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Croissant
Croissant is lower in Cholesterol (difference - 11mg)
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.