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Swordfish vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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How are swordfish and chocolate chip cookie different?

  • Swordfish is higher in selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, chocolate chip cookie is richer in copper, manganese, and iron.
  • Daily need coverage for selenium for swordfish is 104% higher.
  • Swordfish contains 20 times more vitamin B12 than chocolate chip cookie. While swordfish contains 1.62µg of vitamin B12, chocolate chip cookie contains only 0.08µg.
  • Swordfish has less sodium.
  • Swordfish has a lower glycemic index (0) than chocolate chip cookie (50).

Fish, swordfish, cooked, dry heat and Cookies, chocolate chip, prepared from recipe, made with butter are the varieties used in this article.

Infographic

Swordfish vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more PotassiumPotassium +125.8%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -71.6%
Contains more SeleniumSelenium +511.6%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +533.3%
Contains more IronIron +451.1%
Contains more CopperCopper +739.1%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +5000%

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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +577.9%
Contains more Vitamin B5Vitamin B5 +61%
Contains more Vitamin B6Vitamin B6 +632.1%
Contains more Vitamin B12Vitamin B12 +1925%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +223.3%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +181%
Contains more FolateFolate +1550%

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +311.4%
Contains more WaterWater +1097.5%
Contains more FatsFats +258.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +455.6%

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% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +132.5%
Contains more Poly. FatPolyunsaturated fat +231.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Chocolate chip cookie DV% diff.
Selenium 68.5µg 11.2µg 104%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 0.08µg 64%
Saturated fat 1.911g 14.071g 55%
Vitamin B3 9.254mg 1.365mg 49%
Vitamin B6 0.615mg 0.084mg 41%
Copper 0.046mg 0.386mg 38%
Protein 23.45g 5.7g 36%
Fats 7.93g 28.4g 31%
Phosphorus 304mg 100mg 29%
Manganese 0.013mg 0.663mg 28%
Iron 0.45mg 2.48mg 25%
Polyunsaturated fat 1.368g 4.541g 21%
Carbs 0g 58.2g 19%
Vitamin E 2.41mg 16%
Calories 172kcal 488kcal 16%
Choline 77.5mg 14%
Monounsaturated fat 3.544g 8.241g 12%
Sodium 97mg 341mg 11%
Vitamin A 43µg 139µg 11%
Vitamin B2 0.063mg 0.177mg 9%
Vitamin B1 0.089mg 0.184mg 8%
Folate 2µg 33µg 8%
Potassium 499mg 221mg 8%
Magnesium 35mg 55mg 5%
Calcium 6mg 38mg 3%
Vitamin B5 0.417mg 0.259mg 3%
Cholesterol 78mg 70mg 3%
Zinc 0.78mg 0.94mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 58.2g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.072mg 0%
Threonine 1.035mg 0.191mg 0%
Isoleucine 1.088mg 0.224mg 0%
Leucine 1.919mg 0.391mg 0%
Lysine 2.168mg 0.214mg 0%
Methionine 0.699mg 0.106mg 0%
Phenylalanine 0.922mg 0.27mg 0%
Valine 1.216mg 0.279mg 0%
Histidine 0.695mg 0.123mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.003g N/A
Omega-3 - DPA 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
Swordfish Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
64%
Swordfish
55%
Chocolate chip cookie

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 12.16g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Chocolate chip cookie
Chocolate chip cookie is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie 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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.