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  6. Mousse vs. Swordfish

Mousse vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between Mousse and Swordfish

  • Mousse has more Vitamin B2, and Vitamin A RAE, while Swordfish has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin E .
  • Swordfish covers your daily need of Selenium 111% more than Mousse.
  • Mousse contains 5 times more Saturated Fat than Swordfish. While Mousse contains 9.151g of Saturated Fat, Swordfish contains only 1.911g.

These are the specific foods used in this comparison Desserts, mousse, chocolate, prepared-from-recipe and Fish, swordfish, cooked, dry heat.

Infographic

Mousse vs Swordfish infographic
Infographic link

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.
Mousse
Mousse
5
:
5
Swordfish
Swordfish
Contains more Calcium +1500%
Contains more Iron +22.2%
Contains less Sodium -60.8%
Contains more Copper +63%
Contains more Manganese +353.8%
Contains more Magnesium +75%
Contains more Phosphorus +159.8%
Contains more Potassium +249%
Contains more Zinc +21.9%
Contains more Selenium +825.7%
Mousse
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 21% 15% 51% 13% 5% 18% 25% 8% 41%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1500%
Contains more Iron +22.2%
Contains less Sodium -60.8%
Contains more Copper +63%
Contains more Manganese +353.8%
Contains more Magnesium +75%
Contains more Phosphorus +159.8%
Contains more Potassium +249%
Contains more Zinc +21.9%
Contains more Selenium +825.7%

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.
Mousse
Mousse
6
:
6
Swordfish
Swordfish
Contains more Vitamin A +294.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +225.4%
Contains more Vitamin B5 +27.8%
Contains more Folate +650%
Contains more Vitamin K +1500%
Contains more Vitamin E +372.5%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +6238.4%
Contains more Vitamin B6 +960.3%
Contains more Vitamin B12 +244.7%
Mousse
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 11% 0% 1% 12% 48% 3% 32% 14% 12% 59% 4%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +294.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +225.4%
Contains more Vitamin B5 +27.8%
Contains more Folate +650%
Contains more Vitamin K +1500%
Contains more Vitamin E +372.5%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B3 +6238.4%
Contains more Vitamin B6 +960.3%
Contains more Vitamin B12 +244.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mousse
Mousse
3
:
2
Swordfish
Swordfish
Contains more Fats +101.8%
Contains more Carbs +∞%
Contains more Other +136.1%
Contains more Protein +466.4%
Equal in Water - 68.26
Mousse
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +101.8%
Contains more Carbs +∞%
Contains more Other +136.1%
Contains more Protein +466.4%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mousse
Mousse
1
:
2
Swordfish
Swordfish
Contains more Monounsaturated Fat +41.8%
Contains less Saturated Fat -79.1%
Contains more Polyunsaturated fat +55.6%
Mousse
61% 33% 6%
Saturated Fat: 9.151 g
Monounsaturated Fat: 5.027 g
Polyunsaturated fat: 0.879 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +41.8%
Contains less Saturated Fat -79.1%
Contains more Polyunsaturated fat +55.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mousse Swordfish
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mousse Swordfish Opinion
Net carbs 15.47g 0g Mousse
Protein 4.14g 23.45g Swordfish
Fats 16g 7.93g Mousse
Carbs 16.07g 0g Mousse
Calories 225kcal 172kcal Mousse
Sugar 14.81g 0g Swordfish
Fiber 0.6g 0g Mousse
Calcium 96mg 6mg Mousse
Iron 0.55mg 0.45mg Mousse
Magnesium 20mg 35mg Swordfish
Phosphorus 117mg 304mg Swordfish
Potassium 143mg 499mg Swordfish
Sodium 38mg 97mg Mousse
Zinc 0.64mg 0.78mg Swordfish
Copper 0.075mg 0.046mg Mousse
Manganese 0.059mg 0.013mg Mousse
Selenium 7.4µg 68.5µg Swordfish
Vitamin A 509IU 129IU Mousse
Vitamin A RAE 140µg 43µg Mousse
Vitamin E 0.51mg 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0.1mg 0mg Mousse
Vitamin B1 0.045mg 0.089mg Swordfish
Vitamin B2 0.205mg 0.063mg Mousse
Vitamin B3 0.146mg 9.254mg Swordfish
Vitamin B5 0.533mg 0.417mg Mousse
Vitamin B6 0.058mg 0.615mg Swordfish
Folate 15µg 2µg Mousse
Vitamin B12 0.47µg 1.62µg Swordfish
Vitamin K 1.6µg 0.1µg Mousse
Tryptophan 0.265mg Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg Swordfish
Methionine 0.699mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Cholesterol 140mg 78mg Swordfish
Trans Fat 0.056g Mousse
Saturated Fat 9.151g 1.911g Swordfish
Omega-3 - DHA 0.01g 0.772g Swordfish
Omega-3 - EPA 0.001g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 5.027g 3.544g Mousse
Polyunsaturated fat 0.879g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mousse Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Mousse
95%
Swordfish
Minerals Daily Need Coverage Score
22%
Mousse
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 14.81g)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 7.24g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 42)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
Mousse
Mousse contains less Sodium (difference - 59mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.