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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.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +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.
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +36.4%
Contains more Poly. FatPolyunsaturated fat +22.8%
Contains less Sat. FatSaturated fat -57.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food 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 Fast food Swordfish 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
72%
Swordfish
Minerals Daily Need Coverage Score
54%
Fast food
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 2.582g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Fast food
Fast food is lower in Cholesterol (difference - 45mg)
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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.