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Shortbread vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between shortbread and swordfish

  • Shortbread has more iron and vitamin B1, while swordfish has more selenium, vitamin D, vitamin B12, vitamin B6, vitamin B3, and phosphorus.
  • Swordfish covers your daily need for selenium, 113% more than shortbread.
  • Shortbread contains 7 times more iron than swordfish. While shortbread contains 2.98mg of iron, swordfish contains only 0.45mg.
  • The amount of saturated fat in swordfish is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Cookies, shortbread, commercially prepared, plain and Fish, swordfish, cooked, dry heat.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 +116.7%
Contains more IronIron +562.2%
Contains more CopperCopper +95.7%
Contains more ManganeseManganese +2923.1%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +467%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +360.6%
Contains less SodiumSodium -72.5%
Contains more SeleniumSelenium +1004.8%

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.
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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 B1Vitamin B1 +296.6%
Contains more Vitamin B2Vitamin B2 +398.4%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +3950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +182.6%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +766.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +8511.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~2.41mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +230.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +186.1%
Contains more ProteinProtein +336.7%
Contains more WaterWater +1796.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +89.3%
Contains more Poly. FatPolyunsaturated fat +508.6%
Contains less Sat. FatSaturated fat -76.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shortbread 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 Shortbread Swordfish DV% diff.
Selenium 6.2µg 68.5µg 113%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Polyunsaturated fat 8.326g 1.368g 46%
Vitamin B6 0.071mg 0.615mg 42%
Vitamin B3 3.275mg 9.254mg 37%
Protein 5.37g 23.45g 36%
Phosphorus 66mg 304mg 34%
Iron 2.98mg 0.45mg 32%
Saturated fat 8.105g 1.911g 28%
Fats 26.22g 7.93g 28%
Cholesterol 0mg 78mg 26%
Vitamin B1 0.353mg 0.089mg 22%
Carbs 63.78g 0g 21%
Folate 81µg 2µg 20%
Vitamin B2 0.314mg 0.063mg 19%
Manganese 0.393mg 0.013mg 17%
Calories 514kcal 172kcal 17%
Starch 40.47g 17%
Choline 0.9mg 77.5mg 14%
Potassium 88mg 499mg 12%
Sodium 353mg 97mg 11%
Vitamin K 11µg 0.1µg 9%
Monounsaturated fat 6.708g 3.544g 8%
Copper 0.09mg 0.046mg 5%
Fiber 1.3g 0g 5%
Vitamin A 0µg 43µg 5%
Magnesium 14mg 35mg 5%
Zinc 0.49mg 0.78mg 3%
Vitamin B5 0.321mg 0.417mg 2%
Calcium 13mg 6mg 1%
Net carbs 62.48g 0g N/A
Sugar 21.65g 0g N/A
Vitamin E 2.44mg 2.41mg 0%
Trans fat 0.714g 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0.168g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.022g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread 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
30%
Shortbread
72%
Swordfish
Minerals Daily Need Coverage Score
34%
Shortbread
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 256mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 6.194g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 64)
Which food is lower in Cholesterol?
Shortbread
Shortbread is lower in Cholesterol (difference - 78mg)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.