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Swordfish vs. Falafel — In-Depth Nutrition Comparison

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How are swordfish and falafel different?

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6; however, falafel is richer in iron, manganese, copper, and folate.
  • Daily need coverage for selenium for swordfish is 123% higher.
  • Falafel has less cholesterol.
  • Swordfish has a lower glycemic index (0) than falafel (33).

Fish, swordfish, cooked, dry heat and Falafel, home-prepared are the varieties used in this article.

Infographic

Swordfish vs Falafel infographic
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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.
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -67%
Contains more SeleniumSelenium +6750%
Contains more MagnesiumMagnesium +134.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +660%
Contains more CopperCopper +460.9%
Contains more ZincZinc +92.3%
Contains more ManganeseManganese +5215.4%

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.
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +786.4%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +392%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more FolateFolate +4550%

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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +76.2%
Contains more WaterWater +97.2%
Contains more FatsFats +124.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +575%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -19.8%
Contains more Mono. FatMonounsaturated fat +187%
Contains more Poly. FatPolyunsaturated fat +204.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Falafel DV% diff.
Selenium 68.5µg 1µg 123%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 1.044mg 51%
Vitamin B6 0.615mg 0.125mg 38%
Iron 0.45mg 3.42mg 37%
Manganese 0.013mg 0.691mg 29%
Cholesterol 78mg 0mg 26%
Copper 0.046mg 0.258mg 24%
Folate 2µg 93µg 23%
Protein 23.45g 13.31g 20%
Polyunsaturated fat 1.368g 4.16g 19%
Monounsaturated fat 3.544g 10.171g 17%
Phosphorus 304mg 192mg 16%
Vitamin E 2.41mg 16%
Fats 7.93g 17.8g 15%
Choline 77.5mg 14%
Carbs 0g 31.84g 11%
Magnesium 35mg 82mg 11%
Sodium 97mg 294mg 9%
Calories 172kcal 333kcal 8%
Vitamin B2 0.063mg 0.166mg 8%
Zinc 0.78mg 1.5mg 7%
Vitamin B1 0.089mg 0.146mg 5%
Vitamin A 43µg 1µg 5%
Calcium 6mg 54mg 5%
Vitamin B5 0.417mg 0.292mg 3%
Potassium 499mg 585mg 3%
Saturated fat 1.911g 2.383g 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 0g 31.84g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.134mg 0%
Threonine 1.035mg 0.492mg 0%
Isoleucine 1.088mg 0.567mg 0%
Leucine 1.919mg 0.944mg 0%
Lysine 2.168mg 0.856mg 0%
Methionine 0.699mg 0.187mg 0%
Phenylalanine 0.922mg 0.707mg 0%
Valine 1.216mg 0.562mg 0%
Histidine 0.695mg 0.364mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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 Falafel
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
17%
Falafel
Minerals Daily Need Coverage Score
64%
Swordfish
60%
Falafel

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.472g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 33)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.