Swordfish vs. Strudel — In-Depth Nutrition Comparison
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How are swordfish and strudel different?
- Swordfish is higher in vitamin D and vitamin B3; however, strudel is richer in iron, vitamin B2, calcium, vitamin B1, vitamin A, and folate.
- Daily need coverage for vitamin D for swordfish is 111% higher.
- Swordfish contains 7 times more cholesterol than strudel. While swordfish contains 78mg of cholesterol, strudel contains only 12mg.
- Swordfish has a lower glycemic index (0) than strudel (59).
Fish, swordfish, cooked, dry heat and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel 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 | +169.2% |
| Contains more PotassiumPotassium | +602.8% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +95% |
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains less SodiumSodium | -86% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +4783.3% |
| Contains more IronIron | +1211.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +74.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +818.6% |
| Contains more Vitamin B1Vitamin B1 | +338.2% |
| Contains more Vitamin B2Vitamin B2 | +614.3% |
| Contains more FolateFolate | +3600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +369% |
| Contains more WaterWater | +133.8% |
| Contains more FatsFats | +38.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1233.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -29.2% |
| Contains more Mono. FatMonounsaturated fat | +26.6% |
| Contains more Poly. FatPolyunsaturated fat | +236.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 1IU | 83% |
| Iron | 0.45mg | 5.9mg | 68% |
| Vitamin A | 43µg | 395µg | 39% |
| Protein | 23.45g | 5g | 37% |
| Vitamin B2 | 0.063mg | 0.45mg | 30% |
| Calcium | 6mg | 293mg | 29% |
| Sodium | 97mg | 691mg | 26% |
| Vitamin B1 | 0.089mg | 0.39mg | 25% |
| Vitamin B3 | 9.254mg | 5.3mg | 25% |
| Cholesterol | 78mg | 12mg | 22% |
| Polyunsaturated fat | 1.368g | 4.6g | 22% |
| Folate | 2µg | 74µg | 18% |
| Carbs | 0g | 50g | 17% |
| Vitamin E | 2.41mg | 0mg | 16% |
| Choline | 77.5mg | 14% | |
| Potassium | 499mg | 71mg | 13% |
| Vitamin B5 | 0.417mg | 8% | |
| Vitamin B6 | 0.615mg | 0.53mg | 7% |
| Calories | 172kcal | 318kcal | 7% |
| Phosphorus | 304mg | 263mg | 6% |
| Fats | 7.93g | 11g | 5% |
| Magnesium | 35mg | 13mg | 5% |
| Copper | 0.046mg | 5% | |
| Fiber | 0g | 1.2g | 5% |
| Saturated fat | 1.911g | 2.7g | 4% |
| Zinc | 0.78mg | 0.4mg | 3% |
| Monounsaturated fat | 3.544g | 2.8g | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin B12 | 1.62µg | 1.6µg | 1% |
| Net carbs | 0g | 48.8g | N/A |
| Sugar | 0g | 16.8g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | 0.2g | 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 | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
64%
54%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 16.8g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 0.789g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Strudel is lower in Cholesterol (difference - 66mg)
Which food is cheaper?
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The foods are relatively equal in price ($)