Swordfish vs. Club sandwich — In-Depth Nutrition Comparison
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Important differences between swordfish and club sandwich
- Swordfish has more vitamin D, selenium, vitamin B12, vitamin B6, vitamin B3, phosphorus, and vitamin E; however, club sandwich is richer in iron.
- Swordfish's daily need coverage for vitamin D is 110% more.
- Swordfish contains 4 times more vitamin E than club sandwich. Swordfish contains 2.41mg of vitamin E, while club sandwich contains 0.61mg.
- Club sandwich contains less cholesterol.
The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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.
| Contains more PotassiumPotassium | +120.8% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains less SodiumSodium | -84.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +176.2% |
| Contains more CalciumCalcium | +1483.3% |
| Contains more IronIron | +204.4% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +71.8% |
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 AVitamin A | +22.9% |
| Contains more Vitamin EVitamin E | +295.1% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B3Vitamin B3 | +66% |
| Contains more Vitamin B6Vitamin B6 | +107.8% |
| Contains more Vitamin B12Vitamin B12 | +244.7% |
| Contains more CholineCholine | +62.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B2Vitamin B2 | +195.2% |
| Contains more Vitamin B5Vitamin B5 | +98.1% |
| Contains more Vitamin KVitamin K | +8600% |
| Contains more FolateFolate | +1450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 0.1µg | 83% |
| Vitamin D | 666IU | 5IU | 83% |
| Selenium | 68.5µg | 24.8µg | 79% |
| Vitamin B12 | 1.62µg | 0.47µg | 48% |
| Vitamin B6 | 0.615mg | 0.296mg | 25% |
| Vitamin B3 | 9.254mg | 5.575mg | 23% |
| Sodium | 97mg | 630mg | 23% |
| Phosphorus | 304mg | 215mg | 13% |
| Protein | 23.45g | 17.19g | 13% |
| Vitamin E | 2.41mg | 0.61mg | 12% |
| Iron | 0.45mg | 1.37mg | 12% |
| Cholesterol | 78mg | 46mg | 11% |
| Vitamin B2 | 0.063mg | 0.186mg | 9% |
| Calcium | 6mg | 95mg | 9% |
| Vitamin B5 | 0.417mg | 0.826mg | 8% |
| Potassium | 499mg | 226mg | 8% |
| Folate | 2µg | 31µg | 7% |
| Vitamin K | 0.1µg | 8.7µg | 7% |
| Carbs | 0g | 19.87g | 7% |
| Vitamin B1 | 0.089mg | 0.172mg | 7% |
| Zinc | 0.78mg | 1.34mg | 5% |
| Copper | 0.046mg | 0.089mg | 5% |
| Choline | 77.5mg | 47.8mg | 5% |
| Saturated fat | 1.911g | 3.109g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Polyunsaturated fat | 1.368g | 1.88g | 3% |
| Calories | 172kcal | 220kcal | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin A | 43µg | 35µg | 1% |
| Magnesium | 35mg | 32mg | 1% |
| Monounsaturated fat | 3.544g | 2.949g | 1% |
| Fats | 7.93g | 8.05g | 0% |
| Net carbs | 0g | 18.67g | N/A |
| Sugar | 0g | 4.68g | N/A |
| Trans fat | 0.056g | 0.071g | 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 | 0.004g | N/A |
| Omega-3 - DHA | 0.772g | 0.007g | N/A |
| Omega-3 - DPA | 0.168g | 0.004g | 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:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +36.4% |
| Contains more WaterWater | +30% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +558.3% |
~equal in
Fats
~8.05g
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
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
| Contains more Poly. FatPolyunsaturated fat | +37.4% |
