Crouton vs. Swordfish — In-Depth Nutrition Comparison
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Summary of differences between crouton and swordfish
- Crouton has more iron, vitamin B1, and folate, while swordfish has more vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B3.
- Swordfish covers your daily need for vitamin B12, 68% more than crouton.
- Crouton contains 66 times more folate than swordfish. While crouton contains 132µg of folate, swordfish contains only 2µg.
- The amount of sodium in swordfish is lower.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of crouton is 72.
These are the specific foods used in this comparison Croutons, plain and Fish, swordfish, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +1166.7% |
| Contains more IronIron | +806.7% |
| Contains more CopperCopper | +254.3% |
| Contains more ZincZinc | +14.1% |
| Contains more ManganeseManganese | +3746.2% |
| Contains more MagnesiumMagnesium | +12.9% |
| Contains more PotassiumPotassium | +302.4% |
| Contains more PhosphorusPhosphorus | +164.3% |
| Contains less SodiumSodium | -86.1% |
| Contains more SeleniumSelenium | +82.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B2Vitamin B2 | +331.7% |
| Contains more FolateFolate | +6500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +70.1% |
| Contains more Vitamin B6Vitamin B6 | +2265.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +594.4% |
| Contains more ProteinProtein | +97.1% |
| Contains more FatsFats | +20.2% |
| Contains more WaterWater | +1141.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21% |
| Contains more Mono. FatMonounsaturated fat | +15.9% |
~equal in
Polyunsaturated fat
~1.368g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Selenium | 37.5µg | 68.5µg | 56% |
| Iron | 4.08mg | 0.45mg | 45% |
| Vitamin B6 | 0.026mg | 0.615mg | 45% |
| Vitamin B1 | 0.623mg | 0.089mg | 45% |
| Folate | 132µg | 2µg | 33% |
| Phosphorus | 115mg | 304mg | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Sodium | 698mg | 97mg | 26% |
| Carbs | 73.5g | 0g | 25% |
| Vitamin B3 | 5.439mg | 9.254mg | 24% |
| Protein | 11.9g | 23.45g | 23% |
| Manganese | 0.5mg | 0.013mg | 21% |
| Fiber | 5.1g | 0g | 20% |
| Vitamin B2 | 0.272mg | 0.063mg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Copper | 0.163mg | 0.046mg | 13% |
| Calories | 407kcal | 172kcal | 12% |
| Potassium | 124mg | 499mg | 11% |
| Calcium | 76mg | 6mg | 7% |
| Vitamin A | 0µg | 43µg | 5% |
| Fats | 6.6g | 7.93g | 2% |
| Saturated fat | 1.51g | 1.911g | 2% |
| Zinc | 0.89mg | 0.78mg | 1% |
| Magnesium | 31mg | 35mg | 1% |
| Monounsaturated fat | 3.059g | 3.544g | 1% |
| Polyunsaturated fat | 1.273g | 1.368g | 1% |
| Net carbs | 68.4g | 0g | N/A |
| Vitamin B5 | 0.429mg | 0.417mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.14mg | 0.265mg | 0% |
| Threonine | 0.337mg | 1.035mg | 0% |
| Isoleucine | 0.456mg | 1.088mg | 0% |
| Leucine | 0.832mg | 1.919mg | 0% |
| Lysine | 0.278mg | 2.168mg | 0% |
| Methionine | 0.211mg | 0.699mg | 0% |
| Phenylalanine | 0.586mg | 0.922mg | 0% |
| Valine | 0.514mg | 1.216mg | 0% |
| Histidine | 0.255mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
72%
Minerals Daily Need Coverage Score
70%
64%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 601mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 72)
Which food is cheaper?
Swordfish is cheaper (difference - $1.5)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 0.401g)
Which food is richer in minerals?
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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.