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Swordfish vs. Caesar salad — In-Depth Nutrition Comparison

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How are swordfish and caesar salad different?

  • Swordfish is richer in vitamin D, selenium, vitamin B12, and vitamin B3, while caesar salad is higher in vitamin B1, iron, calcium, and vitamin B2.
  • Swordfish covers your daily need for vitamin D, 111% more than caesar salad.
  • Swordfish contains 4 times more vitamin B12 than caesar salad. Swordfish contains 1.62µg of vitamin B12, while caesar salad contains 0.4µg.
  • Caesar salad is lower in cholesterol.
  • Caesar salad has a higher glycemic index (50) than swordfish (0).

Fish, swordfish, cooked, dry heat and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types were used in this article.

Infographic

Swordfish vs Caesar salad infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +193.5%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +118.2%
Contains more CalciumCalcium +3783.3%
Contains more IronIron +420%
Contains more CopperCopper +173.9%
Contains more ZincZinc +106.4%
Contains more ManganeseManganese +2369.2%

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.
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%
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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin EVitamin E +295.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +185.9%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +305%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +81.4%
Contains more Vitamin B1Vitamin B1 +323.6%
Contains more Vitamin B2Vitamin B2 +371.4%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.447mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +75.1%
Contains more WaterWater +57.3%
Contains more FatsFats +20.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +505.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +48.9%
~equal in Polyunsaturated fat ~1.461g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Caesar salad
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 Swordfish Caesar salad DV% diff.
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Selenium 68.5µg 31.4µg 67%
Vitamin B12 1.62µg 0.4µg 51%
Vitamin B6 0.615mg 47%
Vitamin B3 9.254mg 3.237mg 38%
Iron 0.45mg 2.34mg 24%
Vitamin B1 0.089mg 0.377mg 24%
Calcium 6mg 233mg 23%
Protein 23.45g 13.39g 20%
Vitamin B2 0.063mg 0.297mg 18%
Cholesterol 78mg 24mg 18%
Sodium 97mg 454mg 16%
Choline 77.5mg 14%
Manganese 0.013mg 0.321mg 13%
Vitamin E 2.41mg 0.61mg 12%
Carbs 0g 31.5g 11%
Potassium 499mg 170mg 10%
Starch 25.29g 10%
Phosphorus 304mg 231mg 10%
Saturated fat 1.911g 4.206g 10%
Copper 0.046mg 0.126mg 9%
Zinc 0.78mg 1.61mg 8%
Fiber 0g 1.7g 7%
Vitamin K 0.1µg 5.9µg 5%
Calories 172kcal 265kcal 5%
Vitamin A 43µg 78µg 4%
Monounsaturated fat 3.544g 2.38g 3%
Magnesium 35mg 28mg 2%
Fats 7.93g 9.54g 2%
Vitamin B5 0.417mg 0.447mg 1%
Fructose 1.13g 1%
Folate 2µg 1%
Polyunsaturated fat 1.368g 1.461g 1%
Net carbs 0g 29.8g N/A
Sugar 0g 4.02g N/A
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.15mg 0%
Threonine 1.035mg 0.393mg 0%
Isoleucine 1.088mg 0.547mg 0%
Leucine 1.919mg 1.137mg 0%
Lysine 2.168mg 0.523mg 0%
Methionine 0.699mg 0.3mg 0%
Phenylalanine 0.922mg 0.717mg 0%
Valine 1.216mg 0.7mg 0%
Histidine 0.695mg 0.36mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 0.155g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Caesar salad
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
72%
Swordfish
27%
Caesar salad
Minerals Daily Need Coverage Score
64%
Swordfish
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 2.295g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 54mg)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.