Swordfish vs. Chocolate chip cookie — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
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
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
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% |
