Swordfish vs. French fries — In-Depth Nutrition Comparison
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How are swordfish and french fries different?
- Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6; however, french fries are richer in fiber, manganese, and vitamin K.
- Daily need coverage for selenium for swordfish is 123% higher.
- French fries have less cholesterol.
- Swordfish has a lower glycemic index (0) than french fries (70).
Fish, swordfish, cooked, dry heat and Fast foods, potato, french fried in vegetable oil are the varieties 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.
| Contains more ZincZinc | +56% |
| Contains more PhosphorusPhosphorus | +143.2% |
| Contains less SodiumSodium | -53.8% |
| Contains more SeleniumSelenium | +7511.1% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +16% |
| Contains more IronIron | +80% |
| Contains more CopperCopper | +169.6% |
| Contains more ManganeseManganese | +1800% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +44.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +61.5% |
| Contains more Vitamin B3Vitamin B3 | +208.1% |
| Contains more Vitamin B6Vitamin B6 | +65.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +110.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +91% |
| Contains more Vitamin B5Vitamin B5 | +39.1% |
| Contains more Vitamin KVitamin K | +11100% |
| Contains more FolateFolate | +1400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0.9µg | 123% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Protein | 23.45g | 3.43g | 40% |
| Vitamin B3 | 9.254mg | 3.004mg | 39% |
| Polyunsaturated fat | 1.368g | 5.398g | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Phosphorus | 304mg | 125mg | 26% |
| Vitamin B6 | 0.615mg | 0.372mg | 19% |
| Fiber | 0g | 3.8g | 15% |
| Carbs | 0g | 41.44g | 14% |
| Manganese | 0.013mg | 0.247mg | 10% |
| Fats | 7.93g | 14.73g | 10% |
| Vitamin K | 0.1µg | 11.2µg | 9% |
| Copper | 0.046mg | 0.124mg | 9% |
| Folate | 2µg | 30µg | 7% |
| Choline | 77.5mg | 36.8mg | 7% |
| Vitamin B1 | 0.089mg | 0.17mg | 7% |
| Calories | 172kcal | 312kcal | 7% |
| Monounsaturated fat | 3.544g | 5.969g | 6% |
| Iron | 0.45mg | 0.81mg | 5% |
| Sodium | 97mg | 210mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin E | 2.41mg | 1.67mg | 5% |
| Vitamin C | 0mg | 4.7mg | 5% |
| Vitamin B5 | 0.417mg | 0.58mg | 3% |
| Zinc | 0.78mg | 0.5mg | 3% |
| Vitamin B2 | 0.063mg | 0.039mg | 2% |
| Potassium | 499mg | 579mg | 2% |
| Saturated fat | 1.911g | 2.336g | 2% |
| Calcium | 6mg | 18mg | 1% |
| Net carbs | 0g | 37.64g | N/A |
| Magnesium | 35mg | 35mg | 0% |
| Sugar | 0g | 0.3g | N/A |
| Trans fat | 0.056g | 0.06g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.407g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.029g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 4.898g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
| Contains more ProteinProtein | +583.7% |
| Contains more WaterWater | +77.1% |
| Contains more FatsFats | +85.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +413.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
| Contains less Sat. FatSaturated fat | -18.2% |
| Contains more Mono. FatMonounsaturated fat | +68.4% |
| Contains more Poly. FatPolyunsaturated fat | +294.6% |
