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Swordfish vs. Fruitcake — In-Depth Nutrition Comparison

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Differences between swordfish and fruitcake

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline; however, fruitcake is richer in iron and fiber.
  • Swordfish's daily need coverage for selenium is 121% higher.
  • Fruitcake has less cholesterol.
  • Swordfish has a lower glycemic index (0) than fruitcake (53).

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Cake, fruitcake, commercially prepared.

Infographic

Swordfish vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +118.8%
Contains more PotassiumPotassium +226.1%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +484.6%
Contains more SeleniumSelenium +3325%
Contains more CalciumCalcium +450%
Contains more IronIron +360%
Contains more ManganeseManganese +1592.3%
~equal in Copper ~0.05mg
~equal in Sodium ~101mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin EVitamin E +167.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B3Vitamin B3 +1069.9%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +1237%
Contains more Vitamin B12Vitamin B12 +16100%
Contains more CholineCholine +770.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +900%

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% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +708.6%
Contains more WaterWater +169.8%
Contains more FatsFats +14.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +205.6%

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +18.5%
Contains more Poly. FatPolyunsaturated fat +142.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Fruitcake DV% diff.
Selenium 68.5µg 2µg 121%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0.01µg 67%
Vitamin B3 9.254mg 0.791mg 53%
Vitamin B6 0.615mg 0.046mg 44%
Protein 23.45g 2.9g 41%
Phosphorus 304mg 52mg 36%
Cholesterol 78mg 5mg 24%
Carbs 0g 61.6g 21%
Iron 0.45mg 2.07mg 20%
Fiber 0g 3.7g 15%
Polyunsaturated fat 1.368g 3.323g 13%
Choline 77.5mg 8.9mg 12%
Potassium 499mg 153mg 10%
Vitamin E 2.41mg 0.9mg 10%
Manganese 0.013mg 0.22mg 9%
Calories 172kcal 324kcal 8%
Folate 2µg 20µg 5%
Magnesium 35mg 16mg 5%
Zinc 0.78mg 0.27mg 5%
Vitamin B5 0.417mg 0.226mg 4%
Vitamin A 43µg 7µg 4%
Saturated fat 1.911g 1.048g 4%
Vitamin B2 0.063mg 0.099mg 3%
Vitamin B1 0.089mg 0.05mg 3%
Calcium 6mg 33mg 3%
Monounsaturated fat 3.544g 4.2g 2%
Fats 7.93g 9.1g 2%
Vitamin K 0.1µg 1.5µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 57.9g N/A
Sugar 0g 27.42g N/A
Copper 0.046mg 0.05mg 0%
Sodium 97mg 101mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.042mg 0%
Threonine 1.035mg 0.102mg 0%
Isoleucine 1.088mg 0.121mg 0%
Leucine 1.919mg 0.206mg 0%
Lysine 2.168mg 0.121mg 0%
Methionine 0.699mg 0.059mg 0%
Phenylalanine 0.922mg 0.14mg 0%
Valine 1.216mg 0.144mg 0%
Histidine 0.695mg 0.071mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.001g N/A
Omega-3 - DPA 0.168g 0g 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 Fruitcake
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
9%
Fruitcake
Minerals Daily Need Coverage Score
64%
Swordfish
21%
Fruitcake

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 27.42g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruitcake
Fruitcake is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated fat?
Fruitcake
Fruitcake is lower in Saturated fat (difference - 0.863g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.