Fish sticks vs. Swordfish — In-Depth Nutrition Comparison

Compare

How are fish sticks and swordfish different?

Fish sticks are richer in vitamin E, while swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, and potassium.
Swordfish covers your daily need for vitamin D, 111% more than fish sticks.
Fish sticks contain 4 times more sodium than swordfish. Fish sticks contain 402mg of sodium, while swordfish contains 97mg.
Fish sticks have a higher glycemic index (54) than swordfish (0).

Fish, fish sticks, frozen, prepared and Fish, swordfish, cooked, dry heat types were used in this article.

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.

Fish sticks

Swordfish

Contains more CalciumCalcium	+166.7%
Contains more IronIron	+86.7%
Contains more CopperCopper	+28.3%
Contains more ManganeseManganese	+1300%

Contains more MagnesiumMagnesium	+40%
Contains more PotassiumPotassium	+169.7%
Contains more ZincZinc	+85.7%
Contains more PhosphorusPhosphorus	+59.2%
Contains less SodiumSodium	-75.9%
Contains more SeleniumSelenium	+336.3%

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.

Fish sticks

Swordfish

Contains more Vitamin EVitamin E	+185.5%
Contains more Vitamin B1Vitamin B1	+37.1%
Contains more Vitamin B2Vitamin B2	+84.1%
Contains more Vitamin KVitamin K	+4600%
Contains more FolateFolate	+1100%

Contains more Vitamin AVitamin A	+975%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+502.5%
Contains more Vitamin B5Vitamin B5	+53.3%
Contains more Vitamin B6Vitamin B6	+688.5%
Contains more Vitamin B12Vitamin B12	+68.8%
Contains more CholineCholine	+81.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	15.7µg	68.5µg	96%
Vitamin D	0µg	16.6µg	83%
Vitamin D	1IU	666IU	83%
Vitamin B3	1.536mg	9.254mg	48%
Polyunsaturated fat	7.824g	1.368g	43%
Vitamin B6	0.078mg	0.615mg	41%
Vitamin E	6.88mg	2.41mg	30%
Vitamin B12	0.96µg	1.62µg	28%
Protein	11.01g	23.45g	25%
Cholesterol	28mg	78mg	17%
Phosphorus	191mg	304mg	16%
Sodium	402mg	97mg	13%
Fats	16.23g	7.93g	13%
Potassium	185mg	499mg	9%
Saturated fat	3.733g	1.911g	8%
Starch	20.46g		8%
Manganese	0.182mg	0.013mg	7%
Carbs	21.66g	0g	7%
Choline	42.8mg	77.5mg	6%
Fiber	1.5g	0g	6%
Folate	24µg	2µg	6%
Calories	277kcal	172kcal	5%
Iron	0.84mg	0.45mg	5%
Vitamin A	4µg	43µg	4%
Vitamin B2	0.116mg	0.063mg	4%
Vitamin K	4.7µg	0.1µg	4%
Vitamin B1	0.122mg	0.089mg	3%
Zinc	0.42mg	0.78mg	3%
Vitamin B5	0.272mg	0.417mg	3%
Magnesium	25mg	35mg	2%
Copper	0.059mg	0.046mg	1%
Calcium	16mg	6mg	1%
Monounsaturated fat	3.193g	3.544g	1%
Net carbs	20.16g	0g	N/A
Sugar	1.65g	0g	N/A
Trans fat	0.124g	0.056g	N/A
Tryptophan	0.122mg	0.265mg	0%
Threonine	0.372mg	1.035mg	0%
Isoleucine	0.429mg	1.088mg	0%
Leucine	0.852mg	1.919mg	0%
Lysine	0.795mg	2.168mg	0%
Methionine	0.296mg	0.699mg	0%
Phenylalanine	0.47mg	0.922mg	0%
Valine	0.5mg	1.216mg	0%
Histidine	0.23mg	0.695mg	0%
Fructose	0.1g		0%
Omega-3 - EPA	0.05g	0.127g	N/A
Omega-3 - DHA	0.088g	0.772g	N/A
Omega-3 - ALA	0.236g		N/A
Omega-3 - DPA	0.004g	0.168g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.011g		N/A
Omega-6 - Eicosadienoic acid	0.003g	0.022g	N/A
Omega-6 - Linoleic acid	7.289g		N/A