Fish sticks vs. Swordfish — In-Depth Nutrition Comparison

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How are fish sticks and swordfish different?

Fish sticks are richer in vitamin E, while swordfish is higher in selenium, vitamin D*, vitamin B3, vitamin B6, protein, vitamin B12, and phosphorus.
Swordfish covers your daily need for selenium 96% 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 DVitamin D	+∞%
Contains more Vitamin AVitamin A	+975%
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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	15.7µg	68.5µg	96%
Vitamin D*	1 IU	666 IU	83%
Vitamin D	0µg	16.6µg	83%
Vitamin B3	1.536mg	9.254mg	48%
Polyunsaturated fat	7.824g	1.368g	43%
Omega-6 (Linoleic acid)	7.289g		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%
Omega-3 (ALA)	0.236g		15%
Fats	16.23g	7.93g	13%
Sodium	402mg	97mg	13%
Potassium	185mg	499mg	9%
Starch	20.46g		8%
Saturated fat	3.733g	1.911g	8%
Carbs	21.66g	0g	7%
Manganese	0.182mg	0.013mg	7%
Fiber	1.5g	0g	6%
Folate	24µg	2µg	6%
Choline	42.8mg	77.5mg	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%
Zinc	0.42mg	0.78mg	3%
Vitamin B1	0.122mg	0.089mg	3%
Vitamin B5	0.272mg	0.417mg	3%
Magnesium	25mg	35mg	2%
Calcium	16mg	6mg	1%
Copper	0.059mg	0.046mg	1%
Monounsaturated fat	3.193g	3.544g	1%
Protein per 100 calories	4g	14g	N/A
Calories per 10 g protein	252kcal	73kcal	N/A
Weight per 100 calories	36g	58g	N/A
Unsaturated / Saturated Fat ratio	3	2.6	N/A
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 (DPA)	0.004g	0.168g	N/A
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Gamma-linolenic acid)	0.011g		N/A
Omega-6 (Eicosadienoic acid)	0.003g	0.022g	N/A