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  6. Swordfish vs. Croissant

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.

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.
Swordfish
Swordfish
6
:
4
Croissant
Croissant
Contains more Magnesium +118.8%
Contains more Phosphorus +189.5%
Contains more Potassium +322.9%
Contains less Sodium -79.2%
Contains more Selenium +201.8%
Contains more Calcium +516.7%
Contains more Iron +351.1%
Contains more Copper +73.9%
Contains more Manganese +2438.5%
Equal in Zinc - 0.75
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Croissant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 77% 12% 45% 11% 61% 21% 27% 44% 124%
Contains more Magnesium +118.8%
Contains more Phosphorus +189.5%
Contains more Potassium +322.9%
Contains less Sodium -79.2%
Contains more Selenium +201.8%
Contains more Calcium +516.7%
Contains more Iron +351.1%
Contains more Copper +73.9%
Contains more Manganese +2438.5%
Equal in Zinc - 0.75

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
5
:
7
Croissant
Croissant
Contains more Vitamin E +186.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +322.9%
Contains more Vitamin B6 +960.3%
Contains more Vitamin B12 +912.5%
Contains more Vitamin A +476.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +336%
Contains more Vitamin B2 +282.5%
Contains more Vitamin B5 +106.5%
Contains more Folate +4300%
Contains more Vitamin K +1700%
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%
Croissant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 45% 17% 0% 1% 97% 56% 42% 52% 14% 66% 20% 5%
Contains more Vitamin E +186.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +322.9%
Contains more Vitamin B6 +960.3%
Contains more Vitamin B12 +912.5%
Contains more Vitamin A +476.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +336%
Contains more Vitamin B2 +282.5%
Contains more Vitamin B5 +106.5%
Contains more Folate +4300%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Croissant
Croissant
Contains more Protein +186%
Contains more Water +194.2%
Contains more Fats +164.8%
Contains more Carbs +∞%
Contains more Other +400%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Croissant
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 Protein +186%
Contains more Water +194.2%
Contains more Fats +164.8%
Contains more Carbs +∞%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Croissant
Croissant
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +25%
Contains more Monounsaturated Fat +55.9%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Croissant
64% 30% 6%
Saturated Fat: 11.659 g
Monounsaturated Fat: 5.525 g
Polyunsaturated fat: 1.094 g
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +25%
Contains more Monounsaturated 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 Opinion
Net carbs 0g 43.2g Croissant
Protein 23.45g 8.2g Swordfish
Fats 7.93g 21g Croissant
Carbs 0g 45.8g Croissant
Calories 172kcal 406kcal Croissant
Sugar 0g 11.26g Swordfish
Fiber 0g 2.6g Croissant
Calcium 6mg 37mg Croissant
Iron 0.45mg 2.03mg Croissant
Magnesium 35mg 16mg Swordfish
Phosphorus 304mg 105mg Swordfish
Potassium 499mg 118mg Swordfish
Sodium 97mg 467mg Swordfish
Zinc 0.78mg 0.75mg Swordfish
Copper 0.046mg 0.08mg Croissant
Manganese 0.013mg 0.33mg Croissant
Selenium 68.5µg 22.7µg Swordfish
Vitamin A 129IU 744IU Croissant
Vitamin A RAE 43µg 206µg Croissant
Vitamin E 2.41mg 0.84mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 0.2mg Croissant
Vitamin B1 0.089mg 0.388mg Croissant
Vitamin B2 0.063mg 0.241mg Croissant
Vitamin B3 9.254mg 2.188mg Swordfish
Vitamin B5 0.417mg 0.861mg Croissant
Vitamin B6 0.615mg 0.058mg Swordfish
Folate 2µg 88µg Croissant
Vitamin B12 1.62µg 0.16µg Swordfish
Vitamin K 0.1µg 1.8µg Croissant
Tryptophan 0.265mg 0.099mg Swordfish
Threonine 1.035mg 0.284mg Swordfish
Isoleucine 1.088mg 0.365mg Swordfish
Leucine 1.919mg 0.623mg Swordfish
Lysine 2.168mg 0.329mg Swordfish
Methionine 0.699mg 0.175mg Swordfish
Phenylalanine 0.922mg 0.416mg Swordfish
Valine 1.216mg 0.41mg Swordfish
Histidine 0.695mg 0.187mg Swordfish
Cholesterol 78mg 67mg Croissant
Trans Fat 0.056g Croissant
Saturated Fat 1.911g 11.659g Swordfish
Omega-3 - DHA 0.772g 0.002g Swordfish
Omega-3 - EPA 0.127g 0.003g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 5.525g Croissant
Polyunsaturated fat 1.368g 1.094g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Croissant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
34%
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.