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  6. Swordfish vs. Danish pastry

Swordfish vs. Danish pastry — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Danish pastry?

  • Swordfish is richer in Vitamin D, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus, yet Danish pastry is richer in Iron, and Vitamin B2.
  • Swordfish's daily need coverage for Vitamin D is 111% higher.
  • Swordfish has 15 times more Vitamin B6 than Danish pastry. Swordfish has 0.615mg of Vitamin B6, while Danish pastry has 0.04mg.
  • Danish pastry contains less Cholesterol.

We used Fish, swordfish, cooked, dry heat and Danish pastry, cheese types in this comparison.

Infographic

Swordfish vs Danish pastry 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
Danish pastry
Danish pastry
Contains more Magnesium +133.3%
Contains more Phosphorus +181.5%
Contains more Potassium +409.2%
Contains less Sodium -76.7%
Contains more Zinc +11.4%
Contains more Selenium +262.4%
Contains more Calcium +483.3%
Contains more Iron +300%
Contains more Copper +93.5%
Contains more Manganese +2600%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Danish pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 68% 11% 47% 9% 55% 20% 30% 46% 104%
Contains more Magnesium +133.3%
Contains more Phosphorus +181.5%
Contains more Potassium +409.2%
Contains less Sodium -76.7%
Contains more Zinc +11.4%
Contains more Selenium +262.4%
Contains more Calcium +483.3%
Contains more Iron +300%
Contains more Copper +93.5%
Contains more Manganese +2600%

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
7
:
5
Danish pastry
Danish pastry
Contains more Vitamin E +588.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +362.7%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B6 +1437.5%
Contains more Vitamin B12 +710%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +113.5%
Contains more Vitamin B2 +312.7%
Contains more Folate +2900%
Contains more Vitamin K +6800%
Equal in Vitamin A - 128
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%
Danish pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 1% 48% 60% 38% 19% 10% 45% 25% 18%
Contains more Vitamin E +588.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +362.7%
Contains more Vitamin B5 +37.2%
Contains more Vitamin B6 +1437.5%
Contains more Vitamin B12 +710%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +113.5%
Contains more Vitamin B2 +312.7%
Contains more Folate +2900%
Contains more Vitamin K +6800%
Equal in Vitamin A - 128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Danish pastry
Danish pastry
Contains more Protein +193.1%
Contains more Water +117.4%
Contains more Fats +176.2%
Contains more Carbs +∞%
Contains more Other +316.7%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Danish pastry
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more Protein +193.1%
Contains more Water +117.4%
Contains more Fats +176.2%
Contains more Carbs +∞%
Contains more Other +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Danish pastry
Danish pastry
Contains less Saturated Fat -71.9%
Contains more Monounsaturated Fat +219.2%
Contains more Polyunsaturated fat +88.2%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Danish pastry
33% 55% 12%
Saturated Fat: 6.794 g
Monounsaturated Fat: 11.313 g
Polyunsaturated fat: 2.575 g
Contains less Saturated Fat -71.9%
Contains more Monounsaturated Fat +219.2%
Contains more Polyunsaturated fat +88.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Danish pastry
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 Danish pastry Opinion
Net carbs 0g 36.2g Danish pastry
Protein 23.45g 8g Swordfish
Fats 7.93g 21.9g Danish pastry
Carbs 0g 37.2g Danish pastry
Calories 172kcal 374kcal Danish pastry
Sugar 0g 6.95g Swordfish
Fiber 0g 1g Danish pastry
Calcium 6mg 35mg Danish pastry
Iron 0.45mg 1.8mg Danish pastry
Magnesium 35mg 15mg Swordfish
Phosphorus 304mg 108mg Swordfish
Potassium 499mg 98mg Swordfish
Sodium 97mg 417mg Swordfish
Zinc 0.78mg 0.7mg Swordfish
Copper 0.046mg 0.089mg Danish pastry
Manganese 0.013mg 0.351mg Danish pastry
Selenium 68.5µg 18.9µg Swordfish
Vitamin A 129IU 128IU Swordfish
Vitamin A RAE 43µg 35µg Swordfish
Vitamin E 2.41mg 0.35mg Swordfish
Vitamin D 666IU 2IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 0.1mg Danish pastry
Vitamin B1 0.089mg 0.19mg Danish pastry
Vitamin B2 0.063mg 0.26mg Danish pastry
Vitamin B3 9.254mg 2mg Swordfish
Vitamin B5 0.417mg 0.304mg Swordfish
Vitamin B6 0.615mg 0.04mg Swordfish
Folate 2µg 60µg Danish pastry
Vitamin B12 1.62µg 0.2µg Swordfish
Vitamin K 0.1µg 6.9µg Danish pastry
Tryptophan 0.265mg 0.089mg Swordfish
Threonine 1.035mg 0.293mg Swordfish
Isoleucine 1.088mg 0.371mg Swordfish
Leucine 1.919mg 0.644mg Swordfish
Lysine 2.168mg 0.43mg Swordfish
Methionine 0.699mg 0.174mg Swordfish
Phenylalanine 0.922mg 0.402mg Swordfish
Valine 1.216mg 0.412mg Swordfish
Histidine 0.695mg 0.205mg Swordfish
Cholesterol 78mg 23mg Danish pastry
Trans Fat 0.056g Danish pastry
Saturated Fat 1.911g 6.794g Swordfish
Omega-3 - DHA 0.772g 0.001g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 11.313g Danish pastry
Polyunsaturated fat 1.368g 2.575g Danish pastry
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Danish pastry
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
23%
Danish pastry
Minerals Daily Need Coverage Score
64%
Swordfish
40%
Danish pastry

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.95g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 320mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 4.883g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Danish pastry
Danish pastry is lower in Cholesterol (difference - 55mg)
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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.