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  6. Swordfish vs. Croaker

Swordfish vs. Croaker — In-Depth Nutrition Comparison

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Important differences between Swordfish and Croaker

  • Swordfish has more Selenium, Vitamin B3, Vitamin B6, and Phosphorus, however, Croaker is richer in Vitamin B12, Folate, Vitamin B5, and Vitamin B2.
  • Swordfish's daily need coverage for Selenium is 54% more.
  • Swordfish contains 2 times more Vitamin B6 than Croaker. Swordfish contains 0.615mg of Vitamin B6, while Croaker contains 0.26mg.
  • Swordfish contains less Saturated Fat.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Swordfish vs Croaker 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.
Swordfish
Swordfish
5
:
5
Croaker
Croaker
Contains more Phosphorus +40.1%
Contains more Potassium +46.8%
Contains less Sodium -72.1%
Contains more Zinc +50%
Contains more Selenium +76.5%
Contains more Calcium +433.3%
Contains more Iron +91.1%
Contains more Magnesium +20%
Contains more Copper +41.3%
Contains more Manganese +515.4%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Phosphorus +40.1%
Contains more Potassium +46.8%
Contains less Sodium -72.1%
Contains more Zinc +50%
Contains more Selenium +76.5%
Contains more Calcium +433.3%
Contains more Iron +91.1%
Contains more Magnesium +20%
Contains more Copper +41.3%
Contains more Manganese +515.4%

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.
Swordfish
Swordfish
6
:
5
Croaker
Croaker
Contains more Vitamin A +72%
Contains more Vitamin B3 +115.2%
Contains more Vitamin B6 +136.5%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +77.5%
Contains more Folate +1600%
Contains more Vitamin B12 +29.6%
Equal in Vitamin B1 - 0.09
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +72%
Contains more Vitamin B3 +115.2%
Contains more Vitamin B6 +136.5%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +77.5%
Contains more Folate +1600%
Contains more Vitamin B12 +29.6%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Croaker
Croaker
Contains more Protein +28.8%
Contains more Water +14.2%
Contains more Fats +59.8%
Contains more Carbs +∞%
Contains more Other +408.3%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +28.8%
Contains more Water +14.2%
Contains more Fats +59.8%
Contains more Carbs +∞%
Contains more Other +408.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Croaker
Croaker
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +50.1%
Contains more Polyunsaturated fat +113.2%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +50.1%
Contains more Polyunsaturated fat +113.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 23.45g 18.2g Swordfish
Fats 7.93g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 172kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 6mg 32mg Croaker
Iron 0.45mg 0.86mg Croaker
Magnesium 35mg 42mg Croaker
Phosphorus 304mg 217mg Swordfish
Potassium 499mg 340mg Swordfish
Sodium 97mg 348mg Swordfish
Zinc 0.78mg 0.52mg Swordfish
Copper 0.046mg 0.065mg Croaker
Manganese 0.013mg 0.08mg Croaker
Selenium 68.5µg 38.8µg Swordfish
Vitamin A 129IU 75IU Swordfish
Vitamin A RAE 43µg 23µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.09mg Croaker
Vitamin B2 0.063mg 0.13mg Croaker
Vitamin B3 9.254mg 4.3mg Swordfish
Vitamin B5 0.417mg 0.74mg Croaker
Vitamin B6 0.615mg 0.26mg Swordfish
Folate 2µg 34µg Croaker
Vitamin B12 1.62µg 2.1µg Croaker
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.208mg Swordfish
Threonine 1.035mg 0.788mg Swordfish
Isoleucine 1.088mg 0.847mg Swordfish
Leucine 1.919mg 1.48mg Swordfish
Lysine 2.168mg 1.571mg Swordfish
Methionine 0.699mg 0.525mg Swordfish
Phenylalanine 0.922mg 0.742mg Swordfish
Valine 1.216mg 0.947mg Swordfish
Histidine 0.695mg 0.525mg Swordfish
Cholesterol 78mg 84mg Swordfish
Trans Fat 0.056g Croaker
Saturated Fat 1.911g 3.476g Swordfish
Omega-3 - DHA 0.772g 0.089g Swordfish
Omega-3 - EPA 0.127g 0.113g Swordfish
Omega-3 - DPA 0.168g 0.079g Swordfish
Monounsaturated Fat 3.544g 5.32g Croaker
Polyunsaturated fat 1.368g 2.917g Croaker
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
95%
Swordfish
44%
Croaker
Minerals Daily Need Coverage Score
64%
Swordfish
50%
Croaker

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 251mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.565g)
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.