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% |
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
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
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 |
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
9%
72%
Minerals Daily Need Coverage Score
15%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 209mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.334g)
Which food is cheaper?
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The foods are relatively equal in price ($)