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  6. Sweet roll vs. Swordfish

Sweet roll vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between sweet roll and swordfish?

  • Sweet roll is higher in vitamin B1, folate, vitamin B2, and iron, yet swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Sweet roll has 36 times more folate than swordfish. While sweet roll has 72µg of folate, swordfish has only 2µg.
  • The glycemic index of swordfish is lower.

We used Sweet rolls, cinnamon, commercially prepared with raisins and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +1100%
Contains more IronIron +255.6%
Contains more CopperCopper +91.3%
Contains more ManganeseManganese +2207.7%
Contains more MagnesiumMagnesium +105.9%
Contains more PotassiumPotassium +349.5%
Contains more ZincZinc +32.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -68.1%
Contains more SeleniumSelenium +302.9%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 AVitamin A +44.2%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +320.6%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +3500%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +288.2%
Contains more Vitamin B6Vitamin B6 +474.8%
Contains more Vitamin B12Vitamin B12 +1057.1%
Contains more CholineCholine +87.7%
~equal in Vitamin B5 ~0.417mg

All nutrients comparison - raw data values

Nutrient Sweet roll Swordfish DV% diff.
Selenium 17µg 68.5µg 94%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0.14µg 1.62µg 62%
Vitamin B3 2.384mg 9.254mg 43%
Polyunsaturated fat 7.473g 1.368g 41%
Vitamin B6 0.107mg 0.615mg 39%
Protein 6.2g 23.45g 35%
Phosphorus 76mg 304mg 33%
Vitamin B1 0.324mg 0.089mg 20%
Folate 72µg 2µg 18%
Carbs 50.9g 0g 17%
Vitamin B2 0.265mg 0.063mg 16%
Iron 1.6mg 0.45mg 14%
Fats 16.4g 7.93g 13%
Manganese 0.3mg 0.013mg 12%
Potassium 111mg 499mg 11%
Calories 372kcal 172kcal 10%
Fiber 2.4g 0g 10%
Sodium 304mg 97mg 9%
Choline 41.3mg 77.5mg 7%
Calcium 72mg 6mg 7%
Saturated fat 3.079g 1.911g 5%
Copper 0.088mg 0.046mg 5%
Magnesium 17mg 35mg 4%
Cholesterol 66mg 78mg 4%
Vitamin K 4.4µg 0.1µg 4%
Monounsaturated fat 4.797g 3.544g 3%
Vitamin E 1.99mg 2.41mg 3%
Vitamin C 2mg 0mg 2%
Vitamin A 62µg 43µg 2%
Zinc 0.59mg 0.78mg 2%
Net carbs 48.5g 0g N/A
Sugar 31.73g 0g N/A
Vitamin B5 0.406mg 0.417mg 0%
Trans fat 0.056g N/A
Tryptophan 0.074mg 0.265mg 0%
Threonine 0.211mg 1.035mg 0%
Isoleucine 0.259mg 1.088mg 0%
Leucine 0.458mg 1.919mg 0%
Lysine 0.243mg 2.168mg 0%
Methionine 0.117mg 0.699mg 0%
Phenylalanine 0.3mg 0.922mg 0%
Valine 0.291mg 1.216mg 0%
Histidine 0.145mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0.004g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +106.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +372.2%
Contains more ProteinProtein +278.2%
Contains more WaterWater +175.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +35.4%
Contains more Poly. FatPolyunsaturated fat +446.3%
Contains less Sat. FatSaturated fat -37.9%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.