Swordfish vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between swordfish and crackers
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B6, and vitamin B3; however, crackers are richer in vitamin K, iron, vitamin B2, and vitamin B1.
- Swordfish covers your daily selenium needs 112% more than crackers.
- Swordfish contains less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of swordfish is 0.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Crackers, standard snack-type, regular.
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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 MagnesiumMagnesium | +94.4% |
| Contains more PotassiumPotassium | +322.9% |
| Contains more ZincZinc | +59.2% |
| Contains more PhosphorusPhosphorus | +22.6% |
| Contains less SodiumSodium | -86.6% |
| Contains more SeleniumSelenium | +922.4% |
| Contains more CalciumCalcium | +1900% |
| Contains more IronIron | +795.6% |
| Contains more CopperCopper | +126.1% |
| Contains more ManganeseManganese | +3676.9% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +112.6% |
| Contains more Vitamin B6Vitamin B6 | +876.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +707.3% |
| Contains more Vitamin EVitamin E | +25.7% |
| Contains more Vitamin B1Vitamin B1 | +367.4% |
| Contains more Vitamin B2Vitamin B2 | +623.8% |
| Contains more Vitamin KVitamin K | +69200% |
| Contains more FolateFolate | +4500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 6.7µg | 112% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Polyunsaturated fat | 1.368g | 13.137g | 78% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin K | 0.1µg | 69.3µg | 58% |
| Iron | 0.45mg | 4.03mg | 45% |
| Vitamin B6 | 0.615mg | 0.063mg | 42% |
| Protein | 23.45g | 6.64g | 34% |
| Vitamin B3 | 9.254mg | 4.352mg | 31% |
| Vitamin B2 | 0.063mg | 0.456mg | 30% |
| Fats | 7.93g | 26.43g | 28% |
| Vitamin B1 | 0.089mg | 0.416mg | 27% |
| Sodium | 97mg | 726mg | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Folate | 2µg | 92µg | 23% |
| Manganese | 0.013mg | 0.491mg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 0g | 61.3g | 20% |
| Calories | 172kcal | 510kcal | 17% |
| Saturated fat | 1.911g | 5.562g | 17% |
| Choline | 77.5mg | 9.6mg | 12% |
| Potassium | 499mg | 118mg | 11% |
| Calcium | 6mg | 120mg | 11% |
| Fiber | 0g | 2.3g | 9% |
| Monounsaturated fat | 3.544g | 6.553g | 8% |
| Phosphorus | 304mg | 248mg | 8% |
| Copper | 0.046mg | 0.104mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin E | 2.41mg | 3.03mg | 4% |
| Magnesium | 35mg | 18mg | 4% |
| Zinc | 0.78mg | 0.49mg | 3% |
| Net carbs | 0g | 59g | N/A |
| Sugar | 0g | 8.18g | N/A |
| Vitamin B5 | 0.417mg | 0.417mg | 0% |
| Trans fat | 0.056g | 1.076g | N/A |
| Tryptophan | 0.265mg | 0.084mg | 0% |
| Threonine | 1.035mg | 0.193mg | 0% |
| Isoleucine | 1.088mg | 0.246mg | 0% |
| Leucine | 1.919mg | 0.471mg | 0% |
| Lysine | 2.168mg | 0.103mg | 0% |
| Methionine | 0.699mg | 0.112mg | 0% |
| Phenylalanine | 0.922mg | 0.331mg | 0% |
| Valine | 1.216mg | 0.294mg | 0% |
| Histidine | 0.695mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +253.2% |
| Contains more WaterWater | +2073.9% |
| Contains more FatsFats | +233.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +591.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.6% |
| Contains more Mono. FatMonounsaturated fat | +84.9% |
| Contains more Poly. FatPolyunsaturated fat | +860.3% |
