Swordfish vs. Fish sticks — In-Depth Nutrition Comparison

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How are swordfish and fish sticks different?

Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, and potassium, while fish sticks are higher in vitamin E.
Swordfish covers your daily need for vitamin D, 111% more than fish sticks.
Swordfish contains 8 times more vitamin B6 than fish sticks. Swordfish contains 0.615mg of vitamin B6, while fish sticks contain 0.078mg.
Fish sticks are lower in cholesterol.
Fish sticks have a higher glycemic index (54) than swordfish (0).

Fish, swordfish, cooked, dry heat and Fish, fish sticks, frozen, prepared types were used in this article.

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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.

Swordfish

Fish sticks

Contains more MagnesiumMagnesium	+40%
Contains more PotassiumPotassium	+169.7%
Contains more ZincZinc	+85.7%
Contains more PhosphorusPhosphorus	+59.2%
Contains less SodiumSodium	-75.9%
Contains more SeleniumSelenium	+336.3%

Contains more CalciumCalcium	+166.7%
Contains more IronIron	+86.7%
Contains more CopperCopper	+28.3%
Contains more ManganeseManganese	+1300%

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

Fish sticks

Contains more Vitamin AVitamin A	+975%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+502.5%
Contains more Vitamin B5Vitamin B5	+53.3%
Contains more Vitamin B6Vitamin B6	+688.5%
Contains more Vitamin B12Vitamin B12	+68.8%
Contains more CholineCholine	+81.1%

Contains more Vitamin EVitamin E	+185.5%
Contains more Vitamin B1Vitamin B1	+37.1%
Contains more Vitamin B2Vitamin B2	+84.1%
Contains more Vitamin KVitamin K	+4600%
Contains more FolateFolate	+1100%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	68.5µg	15.7µg	96%
Vitamin D	16.6µg	0µg	83%
Vitamin D	666IU	1IU	83%
Vitamin B3	9.254mg	1.536mg	48%
Polyunsaturated fat	1.368g	7.824g	43%
Vitamin B6	0.615mg	0.078mg	41%
Vitamin E	2.41mg	6.88mg	30%
Vitamin B12	1.62µg	0.96µg	28%
Protein	23.45g	11.01g	25%
Cholesterol	78mg	28mg	17%
Phosphorus	304mg	191mg	16%
Sodium	97mg	402mg	13%
Fats	7.93g	16.23g	13%
Potassium	499mg	185mg	9%
Saturated fat	1.911g	3.733g	8%
Starch		20.46g	8%
Manganese	0.013mg	0.182mg	7%
Carbs	0g	21.66g	7%
Choline	77.5mg	42.8mg	6%
Fiber	0g	1.5g	6%
Folate	2µg	24µg	6%
Calories	172kcal	277kcal	5%
Iron	0.45mg	0.84mg	5%
Vitamin A	43µg	4µg	4%
Vitamin B2	0.063mg	0.116mg	4%
Vitamin K	0.1µg	4.7µg	4%
Vitamin B1	0.089mg	0.122mg	3%
Zinc	0.78mg	0.42mg	3%
Vitamin B5	0.417mg	0.272mg	3%
Magnesium	35mg	25mg	2%
Copper	0.046mg	0.059mg	1%
Calcium	6mg	16mg	1%
Monounsaturated fat	3.544g	3.193g	1%
Net carbs	0g	20.16g	N/A
Sugar	0g	1.65g	N/A
Trans fat	0.056g	0.124g	N/A
Tryptophan	0.265mg	0.122mg	0%
Threonine	1.035mg	0.372mg	0%
Isoleucine	1.088mg	0.429mg	0%
Leucine	1.919mg	0.852mg	0%
Lysine	2.168mg	0.795mg	0%
Methionine	0.699mg	0.296mg	0%
Phenylalanine	0.922mg	0.47mg	0%
Valine	1.216mg	0.5mg	0%
Histidine	0.695mg	0.23mg	0%
Fructose		0.1g	0%
Omega-3 - EPA	0.127g	0.05g	N/A
Omega-3 - DHA	0.772g	0.088g	N/A
Omega-3 - ALA		0.236g	N/A
Omega-3 - DPA	0.168g	0.004g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.003g	N/A
Omega-6 - Linoleic acid		7.289g	N/A