French toast vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between french toast and swordfish

French toast has more vitamin B2 and iron; however, swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium.
Swordfish covers your daily selenium needs 88% more than french toast.
Swordfish has 5 times less vitamin B2 than french toast. French toast has 0.321mg of vitamin B2, while swordfish has 0.063mg.
Swordfish contains less sodium.
French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are French toast, prepared from recipe, made with low fat (2%) milk and Fish, swordfish, cooked, dry heat.

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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.

French toast

Swordfish

Contains more CalciumCalcium	+1566.7%
Contains more IronIron	+271.1%
Contains more CopperCopper	+26.1%
Contains more ManganeseManganese	+1346.2%

Contains more MagnesiumMagnesium	+105.9%
Contains more PotassiumPotassium	+272.4%
Contains more ZincZinc	+16.4%
Contains more PhosphorusPhosphorus	+159.8%
Contains less SodiumSodium	-79.7%
Contains more SeleniumSelenium	+240.8%

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.

French toast

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+188.4%
Contains more Vitamin B1Vitamin B1	+129.2%
Contains more Vitamin B2Vitamin B2	+409.5%
Contains more Vitamin B5Vitamin B5	+31.7%
Contains more FolateFolate	+2050%

Contains more Vitamin B3Vitamin B3	+468.4%
Contains more Vitamin B6Vitamin B6	+731.1%
Contains more Vitamin B12Vitamin B12	+422.6%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	20.1µg	68.5µg	88%
Vitamin D		666IU	83%
Vitamin D		16.6µg	83%
Vitamin B12	0.31µg	1.62µg	55%
Vitamin B3	1.628mg	9.254mg	48%
Vitamin B6	0.074mg	0.615mg	42%
Protein	7.7g	23.45g	32%
Phosphorus	117mg	304mg	27%
Vitamin B2	0.321mg	0.063mg	20%
Sodium	479mg	97mg	17%
Vitamin E		2.41mg	16%
Iron	1.67mg	0.45mg	15%
Choline		77.5mg	14%
Cholesterol	116mg	78mg	13%
Potassium	134mg	499mg	11%
Folate	43µg	2µg	10%
Vitamin B1	0.204mg	0.089mg	10%
Vitamin A	124µg	43µg	9%
Calcium	100mg	6mg	9%
Polyunsaturated fat	2.594g	1.368g	8%
Manganese	0.188mg	0.013mg	8%
Carbs	25g	0g	8%
Fats	10.8g	7.93g	4%
Magnesium	17mg	35mg	4%
Saturated fat	2.723g	1.911g	4%
Calories	229kcal	172kcal	3%
Vitamin B5	0.549mg	0.417mg	3%
Monounsaturated fat	4.524g	3.544g	2%
Zinc	0.67mg	0.78mg	1%
Copper	0.058mg	0.046mg	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	25g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.094mg	0.265mg	0%
Threonine	0.305mg	1.035mg	0%
Isoleucine	0.375mg	1.088mg	0%
Leucine	0.621mg	1.919mg	0%
Lysine	0.413mg	2.168mg	0%
Methionine	0.188mg	0.699mg	0%
Phenylalanine	0.389mg	0.922mg	0%
Valine	0.419mg	1.216mg	0%
Histidine	0.179mg	0.695mg	0%
Omega-3 - EPA	0.001g	0.127g	N/A
Omega-3 - DHA	0.01g	0.772g	N/A
Omega-3 - DPA	0g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A