Swordfish vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between swordfish and graham cracker
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B6, and vitamin B3; however, graham cracker has more manganese, iron, folate, and vitamin B2.
- Daily need coverage for selenium for swordfish is 113% higher.
- Graham cracker is lower in cholesterol.
- Graham cracker has a higher glycemic index than swordfish.
Food types used in this article are Fish, swordfish, cooked, dry heat and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 PotassiumPotassium | +193.5% |
| Contains more PhosphorusPhosphorus | +64.3% |
| Contains less SodiumSodium | -78.9% |
| Contains more SeleniumSelenium | +987.3% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +1183.3% |
| Contains more IronIron | +740% |
| Contains more CopperCopper | +269.6% |
| Contains more ZincZinc | +23.1% |
| Contains more ManganeseManganese | +7738.5% |
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 | +59.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +108.5% |
| Contains more Vitamin B6Vitamin B6 | +294.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1213.6% |
| Contains more Vitamin B1Vitamin B1 | +197.8% |
| Contains more Vitamin B2Vitamin B2 | +403.2% |
| Contains more Vitamin KVitamin K | +14200% |
| Contains more FolateFolate | +4450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 6.3µg | 113% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Manganese | 0.013mg | 1.019mg | 44% |
| Iron | 0.45mg | 3.78mg | 42% |
| Vitamin B6 | 0.615mg | 0.156mg | 35% |
| Protein | 23.45g | 6.69g | 34% |
| Vitamin B3 | 9.254mg | 4.439mg | 30% |
| Polyunsaturated fat | 1.368g | 5.388g | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Carbs | 0g | 77.66g | 26% |
| Folate | 2µg | 91µg | 22% |
| Vitamin B2 | 0.063mg | 0.317mg | 20% |
| Starch | 46.56g | 19% | |
| Phosphorus | 304mg | 185mg | 17% |
| Sodium | 97mg | 459mg | 16% |
| Vitamin B1 | 0.089mg | 0.265mg | 15% |
| Fiber | 0g | 3.4g | 14% |
| Copper | 0.046mg | 0.17mg | 14% |
| Choline | 77.5mg | 5.9mg | 13% |
| Calories | 172kcal | 430kcal | 13% |
| Vitamin K | 0.1µg | 14.3µg | 12% |
| Potassium | 499mg | 170mg | 10% |
| Calcium | 6mg | 77mg | 7% |
| Vitamin E | 2.41mg | 1.51mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Fats | 7.93g | 10.6g | 4% |
| Monounsaturated fat | 3.544g | 2.509g | 3% |
| Zinc | 0.78mg | 0.96mg | 2% |
| Magnesium | 35mg | 40mg | 1% |
| Fructose | 0.99g | 1% | |
| Saturated fat | 1.911g | 1.633g | 1% |
| Net carbs | 0g | 74.26g | N/A |
| Sugar | 0g | 24.85g | N/A |
| Vitamin B5 | 0.417mg | 0.42mg | 0% |
| Trans fat | 0.056g | 0.055g | 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 | 0.599g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +250.5% |
| Contains more WaterWater | +1913.6% |
| Contains more FatsFats | +33.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +361.1% |
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +41.3% |
| Contains less Sat. FatSaturated fat | -14.5% |
| Contains more Poly. FatPolyunsaturated fat | +293.9% |
