Fast food vs. Swordfish — In-Depth Nutrition Comparison
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How are fast food and swordfish different?
- Fast food is richer in iron, vitamin B2, folate, and vitamin B1, while swordfish is higher in vitamin D, selenium, vitamin B6, vitamin B12, phosphorus, and vitamin B3.
- Swordfish covers your daily need for vitamin D, 111% more than fast food.
- Fast food contains 40 times more folate than swordfish. Fast food contains 80µg of folate, while swordfish contains 2µg.
- Fast food has a higher glycemic index (66) than swordfish (0).
Fast foods, hamburger; single, regular patty; plain and Fish, swordfish, cooked, dry heat types were used in this article.
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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 | +933.3% |
| Contains more IronIron | +580% |
| Contains more CopperCopper | +163% |
| Contains more ZincZinc | +223.1% |
| Contains more ManganeseManganese | +2646.2% |
| Contains more MagnesiumMagnesium | +29.6% |
| Contains more PotassiumPotassium | +153.3% |
| Contains more PhosphorusPhosphorus | +126.9% |
| Contains less SodiumSodium | -70.7% |
| Contains more SeleniumSelenium | +237.4% |
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 | +256.2% |
| Contains more Vitamin B2Vitamin B2 | +476.2% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin KVitamin K | +4800% |
| Contains more FolateFolate | +3900% |
| Contains more Vitamin AVitamin A | +377.8% |
| Contains more Vitamin EVitamin E | +534.2% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B3Vitamin B3 | +64.7% |
| Contains more Vitamin B6Vitamin B6 | +190.1% |
| Contains more Vitamin B12Vitamin B12 | +82% |
| Contains more CholineCholine | +125.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20.3µg | 68.5µg | 88% |
| Vitamin D | 0.1µg | 16.6µg | 83% |
| Vitamin D | 2IU | 666IU | 83% |
| Iron | 3.06mg | 0.45mg | 33% |
| Vitamin B6 | 0.212mg | 0.615mg | 31% |
| Vitamin B12 | 0.89µg | 1.62µg | 30% |
| Phosphorus | 134mg | 304mg | 24% |
| Vitamin B3 | 5.617mg | 9.254mg | 23% |
| Vitamin B2 | 0.363mg | 0.063mg | 23% |
| Folate | 80µg | 2µg | 20% |
| Vitamin B1 | 0.317mg | 0.089mg | 19% |
| Zinc | 2.52mg | 0.78mg | 16% |
| Cholesterol | 33mg | 78mg | 15% |
| Manganese | 0.357mg | 0.013mg | 15% |
| Protein | 16.52g | 23.45g | 14% |
| Vitamin E | 0.38mg | 2.41mg | 14% |
| Saturated fat | 4.493g | 1.911g | 12% |
| Carbs | 31.5g | 0g | 11% |
| Sodium | 331mg | 97mg | 10% |
| Potassium | 197mg | 499mg | 9% |
| Starch | 22.87g | 9% | |
| Copper | 0.121mg | 0.046mg | 8% |
| Choline | 34.4mg | 77.5mg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Calories | 297kcal | 172kcal | 6% |
| Fats | 12.01g | 7.93g | 6% |
| Calcium | 62mg | 6mg | 6% |
| Vitamin A | 9µg | 43µg | 4% |
| Vitamin K | 4.9µg | 0.1µg | 4% |
| Fructose | 2.27g | 3% | |
| Monounsaturated fat | 4.835g | 3.544g | 3% |
| Magnesium | 27mg | 35mg | 2% |
| Polyunsaturated fat | 1.68g | 1.368g | 2% |
| Vitamin B5 | 0.53mg | 0.417mg | 2% |
| Net carbs | 29.8g | 0g | N/A |
| Sugar | 4.88g | 0g | N/A |
| Trans fat | 0.514g | 0.056g | N/A |
| Tryptophan | 0.144mg | 0.265mg | 0% |
| Threonine | 0.46mg | 1.035mg | 0% |
| Isoleucine | 0.642mg | 1.088mg | 0% |
| Leucine | 1.13mg | 1.919mg | 0% |
| Lysine | 0.785mg | 2.168mg | 0% |
| Methionine | 0.306mg | 0.699mg | 0% |
| Phenylalanine | 0.67mg | 0.922mg | 0% |
| Valine | 0.728mg | 1.216mg | 0% |
| Histidine | 0.402mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.005g | 0.127g | N/A |
| Omega-3 - DHA | 0.001g | 0.772g | N/A |
| Omega-3 - ALA | 0.121g | N/A | |
| Omega-3 - DPA | 0.009g | 0.168g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.004g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 1.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +51.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +322.2% |
| Contains more ProteinProtein | +41.9% |
| Contains more WaterWater | +77.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36.4% |
| Contains more Poly. FatPolyunsaturated fat | +22.8% |
| Contains less Sat. FatSaturated fat | -57.5% |
