Chocolate brownie vs. Swordfish — In-Depth Nutrition Comparison

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A recap on the differences between chocolate brownie and swordfish

Chocolate brownie has more copper, manganese, iron, and vitamin A; however, swordfish is higher in selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
Swordfish covers your daily selenium needs 104% more than chocolate brownie.
Swordfish contains 45 times less manganese than chocolate brownie. Chocolate brownie contains 0.587mg of manganese, while swordfish contains 0.013mg.
Swordfish has less saturated fat.
The glycemic index of chocolate brownie is higher.

Food varieties used in this article are Cookies, brownies, prepared from recipe 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.

Chocolate brownie

Swordfish

Contains more MagnesiumMagnesium	+51.4%
Contains more CalciumCalcium	+850%
Contains more IronIron	+308.9%
Contains more CopperCopper	+743.5%
Contains more ZincZinc	+24.4%
Contains more ManganeseManganese	+4415.4%

Contains more PotassiumPotassium	+183.5%
Contains more PhosphorusPhosphorus	+130.3%
Contains less SodiumSodium	-71.7%
Contains more SeleniumSelenium	+495.7%

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.

Chocolate brownie

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+309.3%
Contains more Vitamin B1Vitamin B1	+58.4%
Contains more Vitamin B2Vitamin B2	+201.6%
Contains more FolateFolate	+1350%

Contains more Vitamin B3Vitamin B3	+842.4%
Contains more Vitamin B5Vitamin B5	+27.1%
Contains more Vitamin B6Vitamin B6	+554.3%
Contains more Vitamin B12Vitamin B12	+912.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	11.5µg	68.5µg	104%
Vitamin D		16.6µg	83%
Vitamin D		666IU	83%
Vitamin B12	0.16µg	1.62µg	61%
Polyunsaturated fat	9.412g	1.368g	54%
Vitamin B3	0.982mg	9.254mg	52%
Vitamin B6	0.094mg	0.615mg	40%
Copper	0.388mg	0.046mg	38%
Protein	6.2g	23.45g	35%
Fats	29.1g	7.93g	33%
Saturated fat	7.319g	1.911g	25%
Phosphorus	132mg	304mg	25%
Manganese	0.587mg	0.013mg	25%
Monounsaturated fat	10.839g	3.544g	18%
Carbs	50.2g	0g	17%
Iron	1.84mg	0.45mg	17%
Vitamin E		2.41mg	16%
Calories	466kcal	172kcal	15%
Vitamin A	176µg	43µg	15%
Choline		77.5mg	14%
Sodium	343mg	97mg	11%
Vitamin B2	0.19mg	0.063mg	10%
Potassium	176mg	499mg	10%
Folate	29µg	2µg	7%
Calcium	57mg	6mg	5%
Vitamin B1	0.141mg	0.089mg	4%
Magnesium	53mg	35mg	4%
Cholesterol	73mg	78mg	2%
Zinc	0.97mg	0.78mg	2%
Vitamin B5	0.328mg	0.417mg	2%
Vitamin C	0.3mg	0mg	0%
Net carbs	50.2g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.078mg	0.265mg	0%
Threonine	0.228mg	1.035mg	0%
Isoleucine	0.265mg	1.088mg	0%
Leucine	0.447mg	1.919mg	0%
Lysine	0.283mg	2.168mg	0%
Methionine	0.132mg	0.699mg	0%
Phenylalanine	0.298mg	0.922mg	0%
Valine	0.323mg	1.216mg	0%
Histidine	0.136mg	0.695mg	0%
Omega-3 - EPA	0.001g	0.127g	N/A
Omega-3 - DHA	0.006g	0.772g	N/A
Omega-3 - DPA	0g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A