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Swordfish vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between swordfish and fish sandwiches?

  • Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, and vitamin E, yet fish sandwiches are richer in iron.
  • Swordfish's daily need coverage for vitamin D is 110% higher.
  • Swordfish has 9 times more vitamin B6 than fish sandwiches. Swordfish has 0.615mg of vitamin B6, while fish sandwiches have 0.07mg.
  • Fish sandwiches contain less cholesterol.
  • Swordfish has a lower glycemic index than fish sandwiches.

We used Fish, swordfish, cooked, dry heat and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Swordfish vs Fish sandwich infographic
Infographic link

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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +142.2%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +162.1%
Contains less SodiumSodium -83.9%
Contains more SeleniumSelenium +280.6%
Contains more CalciumCalcium +516.7%
Contains more IronIron +233.3%
Contains more CopperCopper +63%
Contains more ManganeseManganese +1930.8%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin EVitamin E +338.2%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B3Vitamin B3 +330.4%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +778.6%
Contains more Vitamin B12Vitamin B12 +138.2%
Contains more CholineCholine +168.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +136%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin KVitamin K +13500%
Contains more FolateFolate +2200%

All nutrients comparison - raw data values

Nutrient Swordfish Fish sandwich DV% diff.
Selenium 68.5µg 18µg 92%
Vitamin D 16.6µg 0.2µg 82%
Vitamin D 666IU 9IU 82%
Vitamin B3 9.254mg 2.15mg 44%
Vitamin B6 0.615mg 0.07mg 42%
Vitamin B12 1.62µg 0.68µg 39%
Polyunsaturated fat 1.368g 6.257g 33%
Phosphorus 304mg 116mg 27%
Protein 23.45g 10.29g 26%
Sodium 97mg 602mg 22%
Cholesterol 78mg 35mg 14%
Iron 0.45mg 1.5mg 13%
Vitamin E 2.41mg 0.55mg 12%
Vitamin K 0.1µg 13.6µg 11%
Folate 2µg 46µg 11%
Manganese 0.013mg 0.264mg 11%
Vitamin B1 0.089mg 0.21mg 10%
Potassium 499mg 206mg 9%
Carbs 0g 26.69g 9%
Choline 77.5mg 28.9mg 9%
Fats 7.93g 12.45g 7%
Vitamin B2 0.063mg 0.14mg 6%
Calories 172kcal 257kcal 4%
Vitamin A 43µg 6µg 4%
Fiber 0g 1g 4%
Calcium 6mg 37mg 3%
Zinc 0.78mg 0.49mg 3%
Copper 0.046mg 0.075mg 3%
Magnesium 35mg 25mg 2%
Fructose 1.47g 2%
Monounsaturated fat 3.544g 2.595g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B5 0.417mg 0.37mg 1%
Net carbs 0g 25.69g N/A
Sugar 0g 3.53g N/A
Trans fat 0.056g 0.08g N/A
Saturated fat 1.911g 1.949g 0%
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 0.029g N/A
Omega-3 - DHA 0.772g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.168g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +127.9%
Contains more WaterWater +40.9%
Contains more FatsFats +57%
Contains more CarbsCarbs +∞%
Contains more OtherOther +491.7%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +36.6%
Contains more Poly. FatPolyunsaturated fat +357.4%
~equal in Saturated fat ~1.949g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.