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  6. McDonald's Big Mac vs. Swordfish

McDonald's Big Mac vs. Swordfish — In-Depth Nutrition Comparison

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How are mcDonald's Big Mac and swordfish different?

  • McDonald's Big Mac is richer in iron, vitamin B2, calcium, folate, and zinc, while swordfish is higher in vitamin B3, vitamin B12, and phosphorus.
  • Swordfish covers your daily need for vitamin B3, 37% more than mcDonald's Big Mac.
  • McDonald's Big Mac contains 23 times more folate than swordfish. McDonald's Big Mac contains 46µg of folate, while swordfish contains 2µg.
  • Swordfish is lower in sodium.
  • McDonald's Big Mac has a higher glycemic index (66) than swordfish (0).

McDONALD'S, BIG MAC and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

McDonald's Big Mac 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
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 +1833.3%
Contains more IronIron +344.4%
Contains more CopperCopper +113%
Contains more ZincZinc +144.9%
Contains more ManganeseManganese +1484.6%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +175.7%
Contains more PhosphorusPhosphorus +149.2%
Contains less SodiumSodium -78.9%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
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 +97.8%
Contains more Vitamin B2Vitamin B2 +231.7%
Contains more FolateFolate +2200%
Contains more Vitamin B3Vitamin B3 +173.5%
Contains more Vitamin B12Vitamin B12 +84.1%

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Swordfish DV% diff.
Selenium 68.5µg 125%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B6 0.615mg 47%
Vitamin B3 3.384mg 9.254mg 37%
Vitamin B12 0.88µg 1.62µg 31%
Phosphorus 122mg 304mg 26%
Protein 11.82g 23.45g 23%
Iron 2mg 0.45mg 19%
Sodium 460mg 97mg 16%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Cholesterol 36mg 78mg 14%
Vitamin B2 0.209mg 0.063mg 11%
Calcium 116mg 6mg 11%
Folate 46µg 2µg 11%
Fats 14.96g 7.93g 11%
Zinc 1.91mg 0.78mg 10%
Saturated fat 3.803g 1.911g 9%
Potassium 181mg 499mg 9%
Vitamin B5 0.417mg 8%
Manganese 0.206mg 0.013mg 8%
Carbs 20.08g 0g 7%
Vitamin B1 0.176mg 0.089mg 7%
Polyunsaturated fat 0.306g 1.368g 7%
Fiber 1.6g 0g 6%
Copper 0.098mg 0.046mg 6%
Vitamin A 43µg 5%
Calories 257kcal 172kcal 4%
Magnesium 20mg 35mg 4%
Fructose 1.69g 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 18.48g 0g N/A
Sugar 3.97g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.588g 0.056g N/A
Monounsaturated fat 3.474g 3.544g 0%
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 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 +88.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +411.1%
Contains more ProteinProtein +98.4%
Contains more WaterWater +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 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 less Sat. FatSaturated fat -49.8%
Contains more Poly. FatPolyunsaturated fat +347.1%
~equal in Monounsaturated fat ~3.544g

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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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.