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Swordfish vs. Frog legs — In-Depth Nutrition Comparison

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Differences between swordfish and frog legs

  • Swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, frog legs are richer in copper, vitamin B2, and iron.
  • Swordfish's daily need coverage for vitamin D is 110% higher.
  • Swordfish has 8 times more vitamin B3 than frog legs. While swordfish has 9.254mg of vitamin B3, frog legs have only 1.2mg.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Frog legs, raw.

Infographic

Swordfish vs Frog legs 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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +75.1%
Contains more PhosphorusPhosphorus +106.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +385.8%
Contains more CalciumCalcium +200%
Contains more IronIron +233.3%
Contains more CopperCopper +443.5%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -40.2%

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 0% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin AVitamin A +186.7%
Contains more Vitamin EVitamin E +141%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B3Vitamin B3 +671.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin B12Vitamin B12 +305%
Contains more CholineCholine +19.2%
Contains more Vitamin B1Vitamin B1 +57.3%
Contains more Vitamin B2Vitamin B2 +296.8%
Contains more FolateFolate +650%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more ProteinProtein +43%
Contains more FatsFats +2543.3%
Contains more WaterWater +20%
Contains more OtherOther +288.9%
~equal in Carbs ~0g

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +6586.8%
Contains more Poly. FatPolyunsaturated fat +1241.2%
Contains less Sat. FatSaturated fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Frog legs DV% diff.
Selenium 68.5µg 14.1µg 99%
Vitamin D 16.6µg 0.2µg 82%
Vitamin D 666IU 8IU 82%
Vitamin B12 1.62µg 0.4µg 51%
Vitamin B3 9.254mg 1.2mg 50%
Vitamin B6 0.615mg 0.12mg 38%
Copper 0.046mg 0.25mg 23%
Phosphorus 304mg 147mg 22%
Vitamin B2 0.063mg 0.25mg 14%
Protein 23.45g 16.4g 14%
Iron 0.45mg 1.5mg 13%
Fats 7.93g 0.3g 12%
Monounsaturated fat 3.544g 0.053g 9%
Vitamin E 2.41mg 1mg 9%
Cholesterol 78mg 50mg 9%
Saturated fat 1.911g 0.076g 8%
Polyunsaturated fat 1.368g 0.102g 8%
Vitamin B5 0.417mg 8%
Potassium 499mg 285mg 6%
Calories 172kcal 73kcal 5%
Magnesium 35mg 20mg 4%
Vitamin B1 0.089mg 0.14mg 4%
Vitamin A 43µg 15µg 3%
Folate 2µg 15µg 3%
Sodium 97mg 58mg 2%
Choline 77.5mg 65mg 2%
Zinc 0.78mg 1mg 2%
Manganese 0.013mg 1%
Calcium 6mg 18mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g 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 0.014g N/A
Omega-3 - DHA 0.772g 0.02g N/A
Omega-3 - DPA 0.168g 0.007g 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 Frog legs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
21%
Frog legs
Minerals Daily Need Coverage Score
64%
Swordfish
36%
Frog legs

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.5)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Frog legs
Frog legs is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Frog legs
Frog legs contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Frog legs
Frog legs is lower in Saturated fat (difference - 1.835g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.