Swordfish vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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How are swordfish and saltine cracker (includes oyster, soda, soup) different?
- Swordfish is higher in vitamin D, selenium, vitamin B12, and vitamin B6; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B1, folate, vitamin B2, and manganese.
- Daily need coverage for vitamin D for swordfish is 111% higher.
- Swordfish contains 18 times more vitamin B12 than saltine cracker (includes oyster, soda, soup). While swordfish contains 1.62µg of vitamin B12, saltine cracker (includes oyster, soda, soup) contains only 0.09µg.
- Swordfish has less sodium.
- Swordfish has a lower glycemic index (0) than saltine cracker (includes oyster, soda, soup) (74).
Fish, swordfish, cooked, dry heat and Crackers, saltines (includes oyster, soda, soup) 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 MagnesiumMagnesium | +52.2% |
| Contains more PotassiumPotassium | +228.3% |
| Contains more ZincZinc | +13% |
| Contains more PhosphorusPhosphorus | +198% |
| Contains less SodiumSodium | -89.7% |
| Contains more SeleniumSelenium | +565% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +1137.8% |
| Contains more CopperCopper | +202.2% |
| Contains more ManganeseManganese | +5176.9% |
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 | +4200% |
| Contains more Vitamin EVitamin E | +109.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +43.7% |
| Contains more Vitamin B6Vitamin B6 | +615.1% |
| Contains more Vitamin B12Vitamin B12 | +1700% |
| Contains more CholineCholine | +364.1% |
| Contains more Vitamin B1Vitamin B1 | +688.8% |
| Contains more Vitamin B2Vitamin B2 | +673% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin KVitamin K | +25300% |
| Contains more FolateFolate | +6600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 10.3µg | 106% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0.09µg | 64% |
| Iron | 0.45mg | 5.57mg | 64% |
| Vitamin B1 | 0.089mg | 0.702mg | 51% |
| Vitamin B6 | 0.615mg | 0.086mg | 41% |
| Sodium | 97mg | 941mg | 37% |
| Vitamin B2 | 0.063mg | 0.487mg | 33% |
| Folate | 2µg | 134µg | 33% |
| Phosphorus | 304mg | 102mg | 29% |
| Manganese | 0.013mg | 0.686mg | 29% |
| Protein | 23.45g | 9.46g | 28% |
| Starch | 67.83g | 28% | |
| Cholesterol | 78mg | 0mg | 26% |
| Carbs | 0g | 74.05g | 25% |
| Polyunsaturated fat | 1.368g | 4.835g | 23% |
| Vitamin K | 0.1µg | 25.4µg | 21% |
| Vitamin B3 | 9.254mg | 6.442mg | 18% |
| Calories | 172kcal | 418kcal | 12% |
| Choline | 77.5mg | 16.7mg | 11% |
| Fiber | 0g | 2.8g | 11% |
| Copper | 0.046mg | 0.139mg | 10% |
| Potassium | 499mg | 152mg | 10% |
| Vitamin E | 2.41mg | 1.15mg | 8% |
| Vitamin A | 43µg | 1µg | 5% |
| Monounsaturated fat | 3.544g | 1.986g | 4% |
| Magnesium | 35mg | 23mg | 3% |
| Vitamin B5 | 0.417mg | 0.536mg | 2% |
| Fats | 7.93g | 8.64g | 1% |
| Saturated fat | 1.911g | 1.653g | 1% |
| Calcium | 6mg | 19mg | 1% |
| Zinc | 0.78mg | 0.69mg | 1% |
| Net carbs | 0g | 71.25g | N/A |
| Sugar | 0g | 1.29g | N/A |
| Trans fat | 0.056g | 0.167g | N/A |
| Tryptophan | 0.265mg | 0.116mg | 0% |
| Threonine | 1.035mg | 0.268mg | 0% |
| Isoleucine | 1.088mg | 0.333mg | 0% |
| Leucine | 1.919mg | 0.652mg | 0% |
| Lysine | 2.168mg | 0.172mg | 0% |
| Methionine | 0.699mg | 0.147mg | 0% |
| Phenylalanine | 0.922mg | 0.45mg | 0% |
| Valine | 1.216mg | 0.399mg | 0% |
| Histidine | 0.695mg | 0.197mg | 0% |
| Fructose | 0.19g | 0% | |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | 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:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +147.9% |
| Contains more WaterWater | +1251.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +677.8% |
~equal in
Fats
~8.64g
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
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains more Mono. FatMonounsaturated fat | +78.4% |
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Poly. FatPolyunsaturated fat | +253.4% |