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  6. Swordfish vs. Cinnamon roll

Swordfish vs. Cinnamon roll — In-Depth Nutrition Comparison

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A recap on differences between swordfish and cinnamon roll

  • Swordfish has more vitamin D, selenium, vitamin B12, vitamin B6, vitamin B3, and phosphorus; however, cinnamon roll is higher in calcium and folate.
  • Swordfish covers your daily vitamin D needs 111% more than cinnamon roll.
  • Cinnamon roll contains 16 times less vitamin B6 than swordfish. Swordfish contains 0.615mg of vitamin B6, while cinnamon roll contains 0.038mg.
  • Cinnamon roll has less cholesterol.
  • The glycemic index of cinnamon roll is higher.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Cinnamon buns, frosted (includes honey buns).

Infographic

Swordfish vs Cinnamon roll 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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +389.2%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -68.2%
Contains more SeleniumSelenium +426.9%
Contains more CalciumCalcium +2950%
Contains more IronIron +204.4%
Contains more CopperCopper +34.8%
Contains more ManganeseManganese +2146.2%

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 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +284.9%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin B6Vitamin B6 +1518.4%
Contains more Vitamin B12Vitamin B12 +912.5%
Contains more CholineCholine +631.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +137.1%
Contains more Vitamin B2Vitamin B2 +119%
Contains more Vitamin KVitamin K +15100%
Contains more FolateFolate +3500%

All nutrients comparison - raw data values

Nutrient Swordfish Cinnamon roll DV% diff.
Selenium 68.5µg 13µg 101%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0.16µg 61%
Saturated fat 1.911g 12.649g 49%
Vitamin B6 0.615mg 0.038mg 44%
Vitamin B3 9.254mg 2.404mg 43%
Protein 23.45g 4.45g 38%
Fats 7.93g 26.61g 29%
Phosphorus 304mg 131mg 25%
Cholesterol 78mg 5mg 24%
Folate 2µg 72µg 18%
Calcium 6mg 183mg 18%
Carbs 0g 48.6g 16%
Polyunsaturated fat 1.368g 3.676g 15%
Calories 172kcal 452kcal 14%
Vitamin K 0.1µg 15.2µg 13%
Monounsaturated fat 3.544g 8.723g 13%
Iron 0.45mg 1.37mg 12%
Choline 77.5mg 10.6mg 12%
Manganese 0.013mg 0.292mg 12%
Potassium 499mg 102mg 12%
Vitamin B1 0.089mg 0.211mg 10%
Sodium 97mg 305mg 9%
Vitamin E 2.41mg 1.15mg 8%
Starch 16.39g 7%
Vitamin B2 0.063mg 0.138mg 6%
Fiber 0g 1.2g 5%
Magnesium 35mg 14mg 5%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.417mg 0.337mg 2%
Copper 0.046mg 0.062mg 2%
Zinc 0.78mg 0.53mg 2%
Fructose 1.11g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 47.4g N/A
Sugar 0g 25.7g N/A
Trans fat 0.056g 0.295g N/A
Tryptophan 0.265mg 0.068mg 0%
Threonine 1.035mg 0.176mg 0%
Isoleucine 1.088mg 0.226mg 0%
Leucine 1.919mg 0.41mg 0%
Lysine 2.168mg 0.215mg 0%
Methionine 0.699mg 0.104mg 0%
Phenylalanine 0.922mg 0.264mg 0%
Valine 1.216mg 0.255mg 0%
Histidine 0.695mg 0.126mg 0%
Omega-3 - EPA 0.127g 0.002g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - ALA 0.225g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.006g N/A
Omega-6 - Linoleic acid 3.352g N/A

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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more ProteinProtein +427%
Contains more WaterWater +259.6%
Contains more FatsFats +235.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +277.8%

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
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated fat -84.9%
Contains more Mono. FatMonounsaturated fat +146.1%
Contains more Poly. FatPolyunsaturated fat +168.7%

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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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.