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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
64%
28%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 0.425g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
French fries is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
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.