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  6. Swordfish vs. Chicken soup

Swordfish vs. Chicken soup — In-Depth Nutrition Comparison

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Summary of differences between swordfish and chicken soup

  • The amount of selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, choline, and potassium in swordfish is higher than in chicken soup.
  • Swordfish covers your daily need for selenium, 121% more than chicken soup.
  • The amount of cholesterol in chicken soup is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of chicken soup is 52.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Soup, stock, chicken, home-prepared.

Infographic

Swordfish vs Chicken soup 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 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +375.2%
Contains more IronIron +114.3%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +1025.9%
Contains less SodiumSodium -32.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3013.6%
Contains more CopperCopper +17.4%

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +7933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +154.3%
Contains more Vitamin B3Vitamin B3 +484.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +908.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +742.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +150%

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more ProteinProtein +830.6%
Contains more FatsFats +560.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35%
Contains more OtherOther +66.7%

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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +508.9%
Contains more Poly. FatPolyunsaturated fat +542.3%
Contains less Sat. FatSaturated fat -83.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Chicken soup DV% diff.
Selenium 68.5µg 2.2µg 121%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 1.584mg 48%
Vitamin B6 0.615mg 0.061mg 43%
Protein 23.45g 2.52g 42%
Phosphorus 304mg 27mg 40%
Cholesterol 78mg 3mg 25%
Vitamin E 2.41mg 0.03mg 16%
Potassium 499mg 105mg 12%
Choline 77.5mg 9.2mg 12%
Fats 7.93g 1.2g 10%
Polyunsaturated fat 1.368g 0.213g 8%
Vitamin B5 0.417mg 8%
Saturated fat 1.911g 0.321g 7%
Monounsaturated fat 3.544g 0.582g 7%
Calories 172kcal 36kcal 7%
Magnesium 35mg 4mg 7%
Zinc 0.78mg 0.14mg 6%
Vitamin A 43µg 1µg 5%
Vitamin B1 0.089mg 0.035mg 5%
Iron 0.45mg 0.21mg 3%
Vitamin B2 0.063mg 0.085mg 2%
Sodium 97mg 143mg 2%
Manganese 0.013mg 1%
Copper 0.046mg 0.054mg 1%
Carbs 0g 3.53g 1%
Folate 2µg 5µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 3.53g N/A
Calcium 6mg 3mg 0%
Sugar 0g 1.58g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 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%
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 Chicken soup
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
6%
Chicken soup
Minerals Daily Need Coverage Score
64%
Swordfish
8%
Chicken soup

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Chicken soup
Chicken soup is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Chicken soup
Chicken soup is lower in Saturated fat (difference - 1.59g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.