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  6. Swordfish vs. Sweet roll

Swordfish vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between swordfish and sweet roll?

  • Swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus, yet sweet roll is higher in vitamin B1, folate, vitamin B2, and iron.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Swordfish has 12 times more vitamin B12 than sweet roll. While swordfish has 1.62µg of vitamin B12, sweet roll has only 0.14µg.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Sweet rolls, cinnamon, commercially prepared with raisins types in this article.

Infographic

Swordfish vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +105.9%
Contains more PotassiumPotassium +349.5%
Contains more ZincZinc +32.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -68.1%
Contains more SeleniumSelenium +302.9%
Contains more CalciumCalcium +1100%
Contains more IronIron +255.6%
Contains more CopperCopper +91.3%
Contains more ManganeseManganese +2207.7%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +288.2%
Contains more Vitamin B6Vitamin B6 +474.8%
Contains more Vitamin B12Vitamin B12 +1057.1%
Contains more CholineCholine +87.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +44.2%
Contains more Vitamin B1Vitamin B1 +264%
Contains more Vitamin B2Vitamin B2 +320.6%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +3500%
~equal in Vitamin B5 ~0.406mg

All nutrients comparison - raw data values

Nutrient Swordfish Sweet roll DV% diff.
Selenium 68.5µg 17µg 94%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0.14µg 62%
Vitamin B3 9.254mg 2.384mg 43%
Polyunsaturated fat 1.368g 7.473g 41%
Vitamin B6 0.615mg 0.107mg 39%
Protein 23.45g 6.2g 35%
Phosphorus 304mg 76mg 33%
Vitamin B1 0.089mg 0.324mg 20%
Folate 2µg 72µg 18%
Carbs 0g 50.9g 17%
Vitamin B2 0.063mg 0.265mg 16%
Iron 0.45mg 1.6mg 14%
Fats 7.93g 16.4g 13%
Manganese 0.013mg 0.3mg 12%
Potassium 499mg 111mg 11%
Calories 172kcal 372kcal 10%
Fiber 0g 2.4g 10%
Sodium 97mg 304mg 9%
Choline 77.5mg 41.3mg 7%
Calcium 6mg 72mg 7%
Saturated fat 1.911g 3.079g 5%
Copper 0.046mg 0.088mg 5%
Magnesium 35mg 17mg 4%
Cholesterol 78mg 66mg 4%
Vitamin K 0.1µg 4.4µg 4%
Monounsaturated fat 3.544g 4.797g 3%
Vitamin E 2.41mg 1.99mg 3%
Vitamin C 0mg 2mg 2%
Vitamin A 43µg 62µg 2%
Zinc 0.78mg 0.59mg 2%
Net carbs 0g 48.5g N/A
Sugar 0g 31.73g N/A
Vitamin B5 0.417mg 0.406mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.074mg 0%
Threonine 1.035mg 0.211mg 0%
Isoleucine 1.088mg 0.259mg 0%
Leucine 1.919mg 0.458mg 0%
Lysine 2.168mg 0.243mg 0%
Methionine 0.699mg 0.117mg 0%
Phenylalanine 0.922mg 0.3mg 0%
Valine 1.216mg 0.291mg 0%
Histidine 0.695mg 0.145mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.004g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +278.2%
Contains more WaterWater +175.2%
Contains more FatsFats +106.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +372.2%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +35.4%
Contains more Poly. FatPolyunsaturated fat +446.3%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.