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Swordfish vs. Croissant — In-Depth Nutrition Comparison

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Significant differences between swordfish and croissant

  • Swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, croissant is richer in vitamin B1, folate, and iron.
  • Swordfish covers your daily vitamin D needs 111% more than croissant.
  • Croissant has 11 times less vitamin B6 than swordfish. Swordfish has 0.615mg of vitamin B6, while croissant has 0.058mg.
  • Swordfish contains less saturated fat.
  • Croissant has a higher glycemic index. The glycemic index of croissant is 56, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Croissants, butter.

Infographic

Swordfish vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +118.8%
Contains more PotassiumPotassium +322.9%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -79.2%
Contains more SeleniumSelenium +201.8%
Contains more CalciumCalcium +516.7%
Contains more IronIron +351.1%
Contains more CopperCopper +73.9%
Contains more ManganeseManganese +2438.5%
~equal in Zinc ~0.75mg

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin EVitamin E +186.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +322.9%
Contains more Vitamin B6Vitamin B6 +960.3%
Contains more Vitamin B12Vitamin B12 +912.5%
Contains more CholineCholine +99.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +379.1%
Contains more Vitamin B1Vitamin B1 +336%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +4300%

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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +186%
Contains more WaterWater +194.2%
Contains more FatsFats +164.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +25%
Contains more Mono. FatMonounsaturated fat +55.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Croissant DV% diff.
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Selenium 68.5µg 22.7µg 83%
Vitamin B12 1.62µg 0.16µg 61%
Vitamin B3 9.254mg 2.188mg 44%
Saturated fat 1.911g 11.659g 44%
Vitamin B6 0.615mg 0.058mg 43%
Protein 23.45g 8.2g 31%
Phosphorus 304mg 105mg 28%
Vitamin B1 0.089mg 0.388mg 25%
Folate 2µg 88µg 22%
Fats 7.93g 21g 20%
Iron 0.45mg 2.03mg 20%
Vitamin A 43µg 206µg 18%
Sodium 97mg 467mg 16%
Carbs 0g 45.8g 15%
Manganese 0.013mg 0.33mg 14%
Vitamin B2 0.063mg 0.241mg 14%
Calories 172kcal 406kcal 12%
Potassium 499mg 118mg 11%
Vitamin E 2.41mg 0.84mg 10%
Fiber 0g 2.6g 10%
Vitamin B5 0.417mg 0.861mg 9%
Choline 77.5mg 38.8mg 7%
Magnesium 35mg 16mg 5%
Monounsaturated fat 3.544g 5.525g 5%
Copper 0.046mg 0.08mg 4%
Cholesterol 78mg 67mg 4%
Calcium 6mg 37mg 3%
Polyunsaturated fat 1.368g 1.094g 2%
Vitamin K 0.1µg 1.8µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 43.2g N/A
Sugar 0g 11.26g N/A
Zinc 0.78mg 0.75mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.099mg 0%
Threonine 1.035mg 0.284mg 0%
Isoleucine 1.088mg 0.365mg 0%
Leucine 1.919mg 0.623mg 0%
Lysine 2.168mg 0.329mg 0%
Methionine 0.699mg 0.175mg 0%
Phenylalanine 0.922mg 0.416mg 0%
Valine 1.216mg 0.41mg 0%
Histidine 0.695mg 0.187mg 0%
Omega-3 - EPA 0.127g 0.003g N/A
Omega-3 - DHA 0.772g 0.002g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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
72%
Swordfish
35%
Croissant
Minerals Daily Need Coverage Score
64%
Swordfish
43%
Croissant

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 9.748g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Croissant
Croissant is lower in Cholesterol (difference - 11mg)
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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.