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Swordfish vs. Gingerbread — In-Depth Nutrition Comparison

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What are the differences between swordfish and gingerbread?

  • Swordfish is higher in selenium, vitamin B12, vitamin B3, phosphorus, and vitamin B6, yet gingerbread is higher in iron, manganese, and copper.
  • Swordfish's daily need coverage for selenium is 95% more.
  • Swordfish has 27 times more vitamin B12 than gingerbread. While swordfish has 1.62µg of vitamin B12, gingerbread has only 0.06µg.
  • The amount of cholesterol in gingerbread is lower.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Cake, gingerbread, prepared from recipe types in this article.

Infographic

Swordfish vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more PotassiumPotassium +13.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +463%
Contains less SodiumSodium -70.3%
Contains more SeleniumSelenium +320.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1083.3%
Contains more IronIron +540%
Contains more CopperCopper +323.9%
Contains more ManganeseManganese +5153.8%

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin AVitamin A +207.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +432.5%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B6Vitamin B6 +223.7%
Contains more Vitamin B12Vitamin B12 +2600%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +113.5%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more FolateFolate +1550%

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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +501.3%
Contains more WaterWater +143.8%
Contains more FatsFats +106.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +594.4%

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +101%
Contains more Poly. FatPolyunsaturated fat +208.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Gingerbread DV% diff.
Selenium 68.5µg 16.3µg 95%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 0.06µg 65%
Vitamin B3 9.254mg 1.738mg 47%
Protein 23.45g 3.9g 39%
Phosphorus 304mg 54mg 36%
Vitamin B6 0.615mg 0.19mg 33%
Iron 0.45mg 2.88mg 30%
Manganese 0.013mg 0.683mg 29%
Polyunsaturated fat 1.368g 4.216g 19%
Copper 0.046mg 0.195mg 17%
Carbs 0g 49.2g 16%
Vitamin E 2.41mg 16%
Cholesterol 78mg 32mg 15%
Choline 77.5mg 14%
Fats 7.93g 16.4g 13%
Saturated fat 1.911g 4.122g 10%
Sodium 97mg 327mg 10%
Monounsaturated fat 3.544g 7.124g 9%
Calories 172kcal 356kcal 9%
Vitamin B1 0.089mg 0.19mg 8%
Vitamin B2 0.063mg 0.162mg 8%
Folate 2µg 33µg 8%
Magnesium 35mg 70mg 8%
Calcium 6mg 71mg 7%
Zinc 0.78mg 0.39mg 4%
Vitamin A 43µg 14µg 3%
Potassium 499mg 439mg 2%
Vitamin B5 0.417mg 0.375mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 49.2g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.047mg 0%
Threonine 1.035mg 0.124mg 0%
Isoleucine 1.088mg 0.151mg 0%
Leucine 1.919mg 0.279mg 0%
Lysine 2.168mg 0.131mg 0%
Methionine 0.699mg 0.08mg 0%
Phenylalanine 0.922mg 0.195mg 0%
Valine 1.216mg 0.173mg 0%
Histidine 0.695mg 0.087mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.003g 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 Gingerbread
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
17%
Gingerbread
Minerals Daily Need Coverage Score
64%
Swordfish
54%
Gingerbread

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 230mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 2.211g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Gingerbread
Gingerbread is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Gingerbread
Gingerbread is lower in Sugar (difference - 0g)
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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.