Butter cookie vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between butter cookie and swordfish?
- Butter cookie is richer in vitamin B1, iron, and vitamin B2, yet swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B6, vitamin B3, and phosphorus.
- Swordfish's daily need coverage for selenium is 109% higher.
- Butter cookie has 6 times more saturated fat than swordfish. Butter cookie has 11.051g of saturated fat, while swordfish has 1.911g.
- Swordfish has a lower glycemic index than butter cookie.
We used Cookies, butter, commercially prepared, enriched and Fish, swordfish, cooked, dry heat types in this comparison.
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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 CalciumCalcium | +383.3% |
| Contains more IronIron | +393.3% |
| Contains more CopperCopper | +334.8% |
| Contains more ManganeseManganese | +1207.7% |
| Contains more MagnesiumMagnesium | +191.7% |
| Contains more PotassiumPotassium | +349.5% |
| Contains more ZincZinc | +105.3% |
| Contains more PhosphorusPhosphorus | +198% |
| Contains less SodiumSodium | -65.6% |
| Contains more SeleniumSelenium | +715.5% |
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.
| Contains more Vitamin AVitamin A | +283.7% |
| Contains more Vitamin B1Vitamin B1 | +315.7% |
| Contains more Vitamin B2Vitamin B2 | +431.7% |
| Contains more Vitamin B5Vitamin B5 | +17% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +3700% |
| Contains more Vitamin EVitamin E | +315.5% |
| Contains more Vitamin DVitamin D | +4050% |
| Contains more Vitamin B3Vitamin B3 | +190.1% |
| Contains more Vitamin B6Vitamin B6 | +1608.3% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more CholineCholine | +1092.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +137.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +344.4% |
| Contains more ProteinProtein | +284.4% |
| Contains more WaterWater | +1383.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.051 g
Monounsaturated fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Mono. FatMonounsaturated fat | +55.8% |
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Poly. FatPolyunsaturated fat | +39.3% |
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 Cholesterol |
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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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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 8.4µg | 68.5µg | 109% |
| Vitamin D | 16IU | 666IU | 81% |
| Vitamin D | 0.4µg | 16.6µg | 81% |
| Vitamin B12 | 0.36µg | 1.62µg | 53% |
| Vitamin B6 | 0.036mg | 0.615mg | 45% |
| Saturated fat | 11.051g | 1.911g | 42% |
| Vitamin B3 | 3.19mg | 9.254mg | 38% |
| Protein | 6.1g | 23.45g | 35% |
| Phosphorus | 102mg | 304mg | 29% |
| Carbs | 68.9g | 0g | 23% |
| Vitamin B1 | 0.37mg | 0.089mg | 23% |
| Iron | 2.22mg | 0.45mg | 22% |
| Vitamin B2 | 0.335mg | 0.063mg | 21% |
| Folate | 76µg | 2µg | 19% |
| Fats | 18.8g | 7.93g | 17% |
| Copper | 0.2mg | 0.046mg | 17% |
| Calories | 467kcal | 172kcal | 15% |
| Vitamin A | 165µg | 43µg | 14% |
| Cholesterol | 117mg | 78mg | 13% |
| Choline | 6.5mg | 77.5mg | 13% |
| Vitamin E | 0.58mg | 2.41mg | 12% |
| Potassium | 111mg | 499mg | 11% |
| Sodium | 282mg | 97mg | 8% |
| Manganese | 0.17mg | 0.013mg | 7% |
| Magnesium | 12mg | 35mg | 5% |
| Monounsaturated fat | 5.522g | 3.544g | 5% |
| Zinc | 0.38mg | 0.78mg | 4% |
| Fiber | 0.8g | 0g | 3% |
| Polyunsaturated fat | 0.982g | 1.368g | 3% |
| Calcium | 29mg | 6mg | 2% |
| Vitamin B5 | 0.488mg | 0.417mg | 1% |
| Vitamin K | 1.7µg | 0.1µg | 1% |
| Net carbs | 68.1g | 0g | N/A |
| Sugar | 20.24g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.084mg | 0.265mg | 0% |
| Threonine | 0.215mg | 1.035mg | 0% |
| Isoleucine | 0.277mg | 1.088mg | 0% |
| Leucine | 0.471mg | 1.919mg | 0% |
| Lysine | 0.308mg | 2.168mg | 0% |
| Methionine | 0.131mg | 0.699mg | 0% |
| Phenylalanine | 0.299mg | 0.922mg | 0% |
| Valine | 0.315mg | 1.216mg | 0% |
| Histidine | 0.136mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.011g | 0.127g | N/A |
| Omega-3 - DHA | 0.007g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 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
35%
72%
Minerals Daily Need Coverage Score
34%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 185mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 9.14g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 55)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.