Mashed potato vs. Swordfish — In-Depth Nutrition Comparison
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Significant differences between mashed potato and swordfish
- The amount of selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and choline in swordfish is higher than in mashed potato.
- Swordfish covers your daily selenium needs 123% more than mashed potato.
- Swordfish has 3 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while swordfish has 97mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of swordfish is 0.
Specific food types used in this comparison are Fast foods, potato, mashed 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.
| Contains more CalciumCalcium | +200% |
| Contains more ManganeseManganese | +653.8% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +74.5% |
| Contains more IronIron | +45.2% |
| Contains more CopperCopper | +31.4% |
| Contains more ZincZinc | +254.5% |
| Contains more PhosphorusPhosphorus | +415.3% |
| Contains less SodiumSodium | -68.3% |
| Contains more SeleniumSelenium | +8462.5% |
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 KVitamin K | +5800% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin EVitamin E | +473.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +493.3% |
| Contains more Vitamin B2Vitamin B2 | +320% |
| Contains more Vitamin B3Vitamin B3 | +756.9% |
| Contains more Vitamin B6Vitamin B6 | +412.5% |
| Contains more Vitamin B12Vitamin B12 | +2214.3% |
| Contains more CholineCholine | +478.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.8µg | 68.5µg | 123% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0.07µg | 1.62µg | 65% |
| Vitamin B3 | 1.08mg | 9.254mg | 51% |
| Protein | 1.65g | 23.45g | 44% |
| Vitamin B6 | 0.12mg | 0.615mg | 38% |
| Phosphorus | 59mg | 304mg | 35% |
| Cholesterol | 0mg | 78mg | 26% |
| Vitamin E | 0.42mg | 2.41mg | 13% |
| Choline | 13.4mg | 77.5mg | 12% |
| Sodium | 306mg | 97mg | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Fats | 2.82g | 7.93g | 8% |
| Monounsaturated fat | 0.72g | 3.544g | 7% |
| Vitamin B1 | 0.015mg | 0.089mg | 6% |
| Potassium | 286mg | 499mg | 6% |
| Saturated fat | 0.577g | 1.911g | 6% |
| Starch | 12.1g | 5% | |
| Zinc | 0.22mg | 0.78mg | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Magnesium | 15mg | 35mg | 5% |
| Carbs | 14.65g | 0g | 5% |
| Fiber | 1.3g | 0g | 5% |
| Calories | 89kcal | 172kcal | 4% |
| Vitamin B2 | 0.015mg | 0.063mg | 4% |
| Manganese | 0.098mg | 0.013mg | 4% |
| Folate | 9µg | 2µg | 2% |
| Iron | 0.31mg | 0.45mg | 2% |
| Copper | 0.035mg | 0.046mg | 1% |
| Calcium | 18mg | 6mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Vitamin A | 43µg | 43µg | 0% |
| Trans fat | 0.105g | 0.056g | N/A |
| Polyunsaturated fat | 1.342g | 1.368g | 0% |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.6% |
| Contains more OtherOther | +250% |
| Contains more ProteinProtein | +1321.2% |
| Contains more FatsFats | +181.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -69.8% |
| Contains more Mono. FatMonounsaturated fat | +392.2% |
~equal in
Polyunsaturated fat
~1.368g
