Croaker vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between croaker and swordfish

Croaker has more vitamin B12, folate, vitamin B5, and vitamin B2; however, swordfish is richer in selenium, vitamin B3, vitamin B6, and phosphorus.
Swordfish's daily need coverage for selenium is 54% more.
Croaker contains 17 times more folate than swordfish. Croaker contains 34µg of folate, while swordfish contains 2µg.
Swordfish contains less sodium.

The food varieties used in the comparison are Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, swordfish, cooked, dry heat.

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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.

Croaker

Swordfish

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+433.3%
Contains more IronIron	+91.1%
Contains more CopperCopper	+41.3%
Contains more ManganeseManganese	+515.4%

Contains more PotassiumPotassium	+46.8%
Contains more ZincZinc	+50%
Contains more PhosphorusPhosphorus	+40.1%
Contains less SodiumSodium	-72.1%
Contains more SeleniumSelenium	+76.5%

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.

Croaker

Swordfish

Contains more Vitamin B2Vitamin B2	+106.3%
Contains more Vitamin B5Vitamin B5	+77.5%
Contains more Vitamin B12Vitamin B12	+29.6%
Contains more FolateFolate	+1600%

Contains more Vitamin AVitamin A	+87%
Contains more Vitamin B3Vitamin B3	+115.2%
Contains more Vitamin B6Vitamin B6	+136.5%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.089mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Selenium	38.8µg	68.5µg	54%
Vitamin B3	4.3mg	9.254mg	31%
Vitamin B6	0.26mg	0.615mg	27%
Vitamin B12	2.1µg	1.62µg	20%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Phosphorus	217mg	304mg	12%
Protein	18.2g	23.45g	11%
Sodium	348mg	97mg	11%
Polyunsaturated fat	2.917g	1.368g	10%
Folate	34µg	2µg	8%
Fats	12.67g	7.93g	7%
Saturated fat	3.476g	1.911g	7%
Vitamin B5	0.74mg	0.417mg	6%
Potassium	340mg	499mg	5%
Iron	0.86mg	0.45mg	5%
Vitamin B2	0.13mg	0.063mg	5%
Monounsaturated fat	5.32g	3.544g	4%
Carbs	7.54g	0g	3%
Calcium	32mg	6mg	3%
Manganese	0.08mg	0.013mg	3%
Calories	221kcal	172kcal	2%
Cholesterol	84mg	78mg	2%
Magnesium	42mg	35mg	2%
Fiber	0.4g	0g	2%
Copper	0.065mg	0.046mg	2%
Zinc	0.52mg	0.78mg	2%
Vitamin A	23µg	43µg	2%
Protein per 100 calories	8.2g	14g	N/A
Calories per 10 g protein	121kcal	73kcal	N/A
Weight per 100 calories	45g	58g	N/A
Unsaturated / Saturated Fat ratio	2.4	2.6	N/A
Net carbs	7.14g	0g	N/A
Vitamin B1	0.09mg	0.089mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.208mg	0.265mg	0%
Threonine	0.788mg	1.035mg	0%
Isoleucine	0.847mg	1.088mg	0%
Leucine	1.48mg	1.919mg	0%
Lysine	1.571mg	2.168mg	0%
Methionine	0.525mg	0.699mg	0%
Phenylalanine	0.742mg	0.922mg	0%
Valine	0.947mg	1.216mg	0%
Histidine	0.525mg	0.695mg	0%
Omega-3 - EPA	0.113g	0.127g	N/A
Omega-3 - DHA	0.089g	0.772g	N/A
Omega-3 - DPA	0.079g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A