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French fries vs. Swordfish — In-Depth Nutrition Comparison

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How are french fries and swordfish different?

  • French fries are higher in fiber, manganese, and vitamin K; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for selenium for swordfish is 123% higher.
  • Swordfish has a lower glycemic index (0) than french fries (70).

Fast foods, potato, french fried in vegetable oil and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +200%
Contains more PotassiumPotassium +16%
Contains more IronIron +80%
Contains more CopperCopper +169.6%
Contains more ManganeseManganese +1800%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +143.2%
Contains less SodiumSodium -53.8%
Contains more SeleniumSelenium +7511.1%
~equal in Magnesium ~35mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +91%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B3Vitamin B3 +208.1%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +110.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +85.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +413.9%
Contains more ProteinProtein +583.7%
Contains more WaterWater +77.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +68.4%
Contains more Poly. FatPolyunsaturated fat +294.6%
Contains less Sat. FatSaturated fat -18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French fries Swordfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French fries Swordfish DV% diff.
Selenium 0.9µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Protein 3.43g 23.45g 40%
Vitamin B3 3.004mg 9.254mg 39%
Polyunsaturated fat 5.398g 1.368g 27%
Cholesterol 0mg 78mg 26%
Phosphorus 125mg 304mg 26%
Vitamin B6 0.372mg 0.615mg 19%
Fiber 3.8g 0g 15%
Carbs 41.44g 0g 14%
Manganese 0.247mg 0.013mg 10%
Fats 14.73g 7.93g 10%
Vitamin K 11.2µg 0.1µg 9%
Copper 0.124mg 0.046mg 9%
Folate 30µg 2µg 7%
Choline 36.8mg 77.5mg 7%
Vitamin B1 0.17mg 0.089mg 7%
Calories 312kcal 172kcal 7%
Monounsaturated fat 5.969g 3.544g 6%
Iron 0.81mg 0.45mg 5%
Sodium 210mg 97mg 5%
Vitamin A 0µg 43µg 5%
Vitamin E 1.67mg 2.41mg 5%
Vitamin C 4.7mg 0mg 5%
Vitamin B5 0.58mg 0.417mg 3%
Zinc 0.5mg 0.78mg 3%
Vitamin B2 0.039mg 0.063mg 2%
Potassium 579mg 499mg 2%
Saturated fat 2.336g 1.911g 2%
Calcium 18mg 6mg 1%
Net carbs 37.64g 0g N/A
Magnesium 35mg 35mg 0%
Sugar 0.3g 0g N/A
Trans fat 0.06g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.022g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries 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
27%
French fries
72%
Swordfish
Minerals Daily Need Coverage Score
28%
French fries
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.