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Spread vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between spread and swordfish

  • Spread contains less vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B12, and potassium than swordfish.
  • Daily need coverage for vitamin D for swordfish is 107% higher.
  • Swordfish has 10 times less sodium than spread. Spread has 1013mg of sodium, while swordfish has 97mg.

Food types used in this article are Sandwich spread, pork, beef and Fish, swordfish, cooked, dry heat.

Infographic

Spread 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.
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +100%
Contains more IronIron +75.6%
Contains more CopperCopper +182.6%
Contains more ZincZinc +30.8%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +337.5%
Contains more PotassiumPotassium +353.6%
Contains more PhosphorusPhosphorus +415.3%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +606.2%

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.
Spread
3
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +93.3%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin AVitamin A +65.4%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin DVitamin D +2666.7%
Contains more Vitamin B3Vitamin B3 +434.9%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin B12Vitamin B12 +44.6%
Contains more CholineCholine +24.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.417mg
~equal in Folate ~2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +118.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +672.2%
Contains more ProteinProtein +206.1%
Contains more WaterWater +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +114%
Contains more Poly. FatPolyunsaturated fat +87.5%
Contains less Sat. FatSaturated fat -68%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Swordfish DV% diff.
Selenium 9.7µg 68.5µg 107%
Vitamin D 22IU 666IU 81%
Vitamin D 0.6µg 16.6µg 80%
Vitamin B3 1.73mg 9.254mg 47%
Sodium 1013mg 97mg 40%
Vitamin B6 0.12mg 0.615mg 38%
Phosphorus 59mg 304mg 35%
Protein 7.66g 23.45g 32%
Vitamin B12 1.12µg 1.62µg 21%
Saturated fat 5.977g 1.911g 18%
Fats 17.34g 7.93g 14%
Cholesterol 38mg 78mg 13%
Potassium 110mg 499mg 11%
Monounsaturated fat 7.584g 3.544g 10%
Copper 0.13mg 0.046mg 9%
Polyunsaturated fat 2.565g 1.368g 8%
Vitamin B1 0.172mg 0.089mg 7%
Magnesium 8mg 35mg 6%
Vitamin B2 0.134mg 0.063mg 5%
Iron 0.79mg 0.45mg 4%
Vitamin E 1.74mg 2.41mg 4%
Carbs 11.94g 0g 4%
Choline 62.3mg 77.5mg 3%
Calories 235kcal 172kcal 3%
Zinc 1.02mg 0.78mg 2%
Vitamin A 26µg 43µg 2%
Manganese 0.026mg 0.013mg 1%
Vitamin K 1.6µg 0.1µg 1%
Fiber 0.2g 0g 1%
Calcium 12mg 6mg 1%
Net carbs 11.74g 0g N/A
Vitamin B5 0.43mg 0.417mg 0%
Folate 2µg 2µg 0%
Trans fat 0.056g N/A
Tryptophan 0.082mg 0.265mg 0%
Threonine 0.334mg 1.035mg 0%
Isoleucine 0.334mg 1.088mg 0%
Leucine 0.6mg 1.919mg 0%
Lysine 0.663mg 2.168mg 0%
Methionine 0.196mg 0.699mg 0%
Phenylalanine 0.301mg 0.922mg 0%
Valine 0.356mg 1.216mg 0%
Histidine 0.279mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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%
Spread
72%
Swordfish
Minerals Daily Need Coverage Score
33%
Spread
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 916mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 4.066g)
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 40mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.