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Swordfish vs. Candy bar — In-Depth Nutrition Comparison

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How are swordfish and candy bar different?

  • Swordfish is richer in selenium, vitamin D, and vitamin B12, while candy bar is higher in vitamin B6, copper, manganese, zinc, folate, and magnesium.
  • Candy bar covers your daily need for vitamin B6, 11722% more than swordfish.
  • Candy bar is lower in cholesterol.
  • Candy bar has a higher glycemic index (51) than swordfish (0).

Fish, swordfish, cooked, dry heat and Candies, peanut bar types were used in this article.

Infographic

Swordfish vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more PotassiumPotassium +22.6%
Contains less SodiumSodium -37.8%
Contains more SeleniumSelenium +1357.4%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +1200%
Contains more IronIron +115.6%
Contains more CopperCopper +1582.6%
Contains more ZincZinc +405.1%
Contains more ManganeseManganese +9461.5%
~equal in Phosphorus ~308mg

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +163.6%
Contains more Vitamin EVitamin E +70.1%
Contains more Vitamin B1Vitamin B1 +12.4%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B6Vitamin B6 +24778%
Contains more FolateFolate +3650%
~equal in Vitamin C ~0mg

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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more ProteinProtein +51.3%
Contains more WaterWater +4166.3%
Contains more FatsFats +325%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -59.1%
Contains more Mono. FatMonounsaturated fat +371.8%
Contains more Poly. FatPolyunsaturated fat +678.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Candy bar DV% diff.
Vitamin B6 0.615mg 153mg 11722%
Selenium 68.5µg 4.7µg 116%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Copper 0.046mg 0.774mg 81%
Vitamin B12 1.62µg 0µg 68%
Polyunsaturated fat 1.368g 10.65g 62%
Manganese 0.013mg 1.243mg 53%
Fats 7.93g 33.7g 40%
Monounsaturated fat 3.544g 16.721g 33%
Zinc 0.78mg 3.94mg 29%
Cholesterol 78mg 0mg 26%
Calories 172kcal 522kcal 18%
Folate 2µg 75µg 18%
Magnesium 35mg 110mg 18%
Fiber 0g 4.1g 16%
Protein 23.45g 15.5g 16%
Carbs 0g 47.4g 16%
Saturated fat 1.911g 4.678g 13%
Vitamin E 2.41mg 4.1mg 11%
Choline 77.5mg 29.4mg 9%
Vitamin B5 0.417mg 0.83mg 8%
Vitamin B3 9.254mg 7.922mg 8%
Calcium 6mg 78mg 7%
Iron 0.45mg 0.97mg 7%
Vitamin B2 0.063mg 0.14mg 6%
Vitamin A 43µg 0µg 5%
Sodium 97mg 156mg 3%
Potassium 499mg 407mg 3%
Vitamin B1 0.089mg 0.1mg 1%
Phosphorus 304mg 308mg 1%
Net carbs 0g 43.3g N/A
Sugar 0g 42.22g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.149mg 0%
Threonine 1.035mg 0.52mg 0%
Isoleucine 1.088mg 0.534mg 0%
Leucine 1.919mg 0.986mg 0%
Lysine 2.168mg 0.545mg 0%
Methionine 0.699mg 0.185mg 0%
Phenylalanine 0.922mg 0.787mg 0%
Valine 1.216mg 0.638mg 0%
Histidine 0.695mg 0.385mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g 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
Swordfish Candy bar
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
2748%
Candy bar
Minerals Daily Need Coverage Score
64%
Swordfish
88%
Candy bar

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 42.22g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 2.767g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 51)
Which food is lower in Cholesterol?
Candy bar
Candy bar is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.