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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.

Infographic

Swordfish vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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%
~equal in Magnesium ~35mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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%

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
3% 15% 41% 39% 2%
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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
17% 44% 39%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish French fries 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish French fries
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
27%
French fries
Minerals Daily Need Coverage Score
64%
Swordfish
28%
French fries

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.