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  6. Peanut butter vs. Swordfish

Peanut butter vs. Swordfish — In-Depth Nutrition Comparison

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How are peanut butter and swordfish different?

  • Peanut butter is higher in manganese, vitamin E, copper, magnesium, and vitamin B3; however, swordfish is richer in selenium, vitamin D, and vitamin B12.
  • Daily need coverage for selenium for swordfish is 117% higher.
  • Peanut butter contains 128 times more manganese than swordfish. While peanut butter contains 1.665mg of manganese, swordfish contains only 0.013mg.
  • Swordfish has less saturated fat.
  • Swordfish has a lower glycemic index (0) than peanut butter (14).

Peanut butter, smooth style, without salt and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +716.7%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +286.7%
Contains more CopperCopper +817.4%
Contains more ZincZinc +221.8%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +12707.7%
Contains more SeleniumSelenium +1570.7%
~equal in Phosphorus ~304mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin EVitamin E +277.6%
Contains more Vitamin B1Vitamin B1 +68.5%
Contains more Vitamin B2Vitamin B2 +204.8%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +4250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +23%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Peanut butter Swordfish DV% diff.
Selenium 4.1µg 68.5µg 117%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Polyunsaturated fat 12.535g 1.368g 74%
Manganese 1.665mg 0.013mg 72%
Vitamin B12 0µg 1.62µg 68%
Fats 51.36g 7.93g 67%
Monounsaturated fat 25.941g 3.544g 56%
Vitamin E 9.1mg 2.41mg 45%
Copper 0.422mg 0.046mg 42%
Saturated fat 10.325g 1.911g 38%
Magnesium 168mg 35mg 32%
Cholesterol 0mg 78mg 26%
Vitamin B3 13.112mg 9.254mg 24%
Calories 598kcal 172kcal 21%
Folate 87µg 2µg 21%
Fiber 5g 0g 20%
Zinc 2.51mg 0.78mg 16%
Iron 1.74mg 0.45mg 16%
Vitamin B5 1.137mg 0.417mg 14%
Vitamin B6 0.441mg 0.615mg 13%
Vitamin B2 0.192mg 0.063mg 10%
Carbs 22.31g 0g 7%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.15mg 0.089mg 5%
Phosphorus 335mg 304mg 4%
Calcium 49mg 6mg 4%
Sodium 17mg 97mg 3%
Choline 63mg 77.5mg 3%
Protein 22.21g 23.45g 2%
Potassium 558mg 499mg 2%
Starch 3.56g 1%
Net carbs 17.31g 0g N/A
Sugar 10.49g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.075g 0.056g N/A
Tryptophan 0.231mg 0.265mg 0%
Threonine 0.525mg 1.035mg 0%
Isoleucine 0.616mg 1.088mg 0%
Leucine 1.546mg 1.919mg 0%
Lysine 0.681mg 2.168mg 0%
Methionine 0.265mg 0.699mg 0%
Phenylalanine 1.202mg 0.922mg 0%
Valine 0.782mg 1.216mg 0%
Histidine 0.557mg 0.695mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.022g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +547.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +702.8%
Contains more WaterWater +5449.6%
~equal in Protein ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
28% 52% 20%
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 +632%
Contains more Poly. FatPolyunsaturated fat +816.3%
Contains less Sat. FatSaturated fat -81.5%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.