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  6. Fish sticks vs. Swordfish

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 Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, and Potassium.
  • Swordfish covers your daily need of 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, fish sticks, frozen, prepared and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Fish sticks vs Swordfish 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
Fish sticks
4
:
6
Swordfish
Swordfish
Contains more Calcium +166.7%
Contains more Iron +86.7%
Contains more Copper +28.3%
Contains more Manganese +1300%
Contains more Magnesium +40%
Contains more Phosphorus +59.2%
Contains more Potassium +169.7%
Contains less Sodium -75.9%
Contains more Zinc +85.7%
Contains more Selenium +336.3%
Fish sticks
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 32% 18% 82% 17% 53% 12% 20% 24% 86%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +166.7%
Contains more Iron +86.7%
Contains more Copper +28.3%
Contains more Manganese +1300%
Contains more Magnesium +40%
Contains more Phosphorus +59.2%
Contains more Potassium +169.7%
Contains less Sodium -75.9%
Contains more Zinc +85.7%
Contains more Selenium +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
Fish sticks
5
:
6
Swordfish
Swordfish
Contains more Vitamin E +185.5%
Contains more Vitamin B1 +37.1%
Contains more Vitamin B2 +84.1%
Contains more Folate +1100%
Contains more Vitamin K +4600%
Contains more Vitamin A +616.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +502.5%
Contains more Vitamin B5 +53.3%
Contains more Vitamin B6 +688.5%
Contains more Vitamin B12 +68.8%
Fish sticks
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 138% 0% 0% 31% 27% 29% 17% 18% 18% 120% 12%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin E +185.5%
Contains more Vitamin B1 +37.1%
Contains more Vitamin B2 +84.1%
Contains more Folate +1100%
Contains more Vitamin K +4600%
Contains more Vitamin A +616.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +502.5%
Contains more Vitamin B5 +53.3%
Contains more Vitamin B6 +688.5%
Contains more Vitamin B12 +68.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish sticks
Fish sticks
3
:
2
Swordfish
Swordfish
Contains more Fats +104.7%
Contains more Carbs +∞%
Contains more Other +344.4%
Contains more Protein +113%
Contains more Water +37.9%
Fish sticks
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +104.7%
Contains more Carbs +∞%
Contains more Other +344.4%
Contains more Protein +113%
Contains more Water +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish sticks
Fish sticks
1
:
2
Swordfish
Swordfish
Contains more Polyunsaturated fat +471.9%
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +11%
Fish sticks
25% 22% 53%
Saturated Fat: 3.733 g
Monounsaturated Fat: 3.193 g
Polyunsaturated fat: 7.824 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Polyunsaturated fat +471.9%
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +11%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sticks 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 Fish sticks Swordfish Opinion
Net carbs 20.16g 0g Fish sticks
Protein 11.01g 23.45g Swordfish
Fats 16.23g 7.93g Fish sticks
Carbs 21.66g 0g Fish sticks
Calories 277kcal 172kcal Fish sticks
Starch 20.46g Fish sticks
Fructose 0.1g Fish sticks
Sugar 1.65g 0g Swordfish
Fiber 1.5g 0g Fish sticks
Calcium 16mg 6mg Fish sticks
Iron 0.84mg 0.45mg Fish sticks
Magnesium 25mg 35mg Swordfish
Phosphorus 191mg 304mg Swordfish
Potassium 185mg 499mg Swordfish
Sodium 402mg 97mg Swordfish
Zinc 0.42mg 0.78mg Swordfish
Copper 0.059mg 0.046mg Fish sticks
Manganese 0.182mg 0.013mg Fish sticks
Selenium 15.7µg 68.5µg Swordfish
Vitamin A 18IU 129IU Swordfish
Vitamin A RAE 4µg 43µg Swordfish
Vitamin E 6.88mg 2.41mg Fish sticks
Vitamin D 1IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin B1 0.122mg 0.089mg Fish sticks
Vitamin B2 0.116mg 0.063mg Fish sticks
Vitamin B3 1.536mg 9.254mg Swordfish
Vitamin B5 0.272mg 0.417mg Swordfish
Vitamin B6 0.078mg 0.615mg Swordfish
Folate 24µg 2µg Fish sticks
Vitamin B12 0.96µg 1.62µg Swordfish
Vitamin K 4.7µg 0.1µg Fish sticks
Tryptophan 0.122mg 0.265mg Swordfish
Threonine 0.372mg 1.035mg Swordfish
Isoleucine 0.429mg 1.088mg Swordfish
Leucine 0.852mg 1.919mg Swordfish
Lysine 0.795mg 2.168mg Swordfish
Methionine 0.296mg 0.699mg Swordfish
Phenylalanine 0.47mg 0.922mg Swordfish
Valine 0.5mg 1.216mg Swordfish
Histidine 0.23mg 0.695mg Swordfish
Cholesterol 28mg 78mg Fish sticks
Trans Fat 0.124g 0.056g Swordfish
Saturated Fat 3.733g 1.911g Swordfish
Omega-3 - DHA 0.088g 0.772g Swordfish
Omega-3 - EPA 0.05g 0.127g Swordfish
Omega-3 - DPA 0.004g 0.168g Swordfish
Monounsaturated Fat 3.193g 3.544g Swordfish
Polyunsaturated fat 7.824g 1.368g Fish sticks
Omega-6 - Eicosadienoic acid 0.003g 0.022g Swordfish
Omega-6 - Linoleic acid 7.289g Fish sticks
Omega-6 - Gamma-linoleic acid 0.011g Fish sticks
Omega-3 - ALA 0.236g Fish sticks
Omega-3 - Eicosatrienoic acid 0.001g Fish sticks

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sticks Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Fish sticks
95%
Swordfish
Minerals Daily Need Coverage Score
35%
Fish sticks
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.822g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Fish sticks
Fish sticks is lower in Cholesterol (difference - 50mg)
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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/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.