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  6. Potato bread vs. Swordfish

Potato bread vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between potato bread and swordfish

  • Potato bread has more folate, fiber, iron, and calcium; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B3, and vitamin B6.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Bread, potato and Fish, swordfish, cooked, dry heat.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 CalciumCalcium +3033.3%
Contains more PotassiumPotassium +43.9%
Contains more IronIron +400%
Contains more CopperCopper +104.3%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +21.4%
Contains more ManganeseManganese +1846.2%
Contains more MagnesiumMagnesium +25%
Contains less SodiumSodium -74.1%
Contains more SeleniumSelenium +621.1%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 B1Vitamin B1 +111.2%
Contains more Vitamin B2Vitamin B2 +68.3%
Contains more Vitamin B5Vitamin B5 +95.9%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +6200%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +412.8%
Contains more Vitamin DVitamin D +16500%
Contains more Vitamin B3Vitamin B3 +640.3%
Contains more Vitamin B6Vitamin B6 +165.1%
Contains more Vitamin B12Vitamin B12 +980%
Contains more CholineCholine +321.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Potato bread Swordfish DV% diff.
Selenium 9.5µg 68.5µg 107%
Vitamin D 2IU 666IU 83%
Vitamin D 0.1µg 16.6µg 83%
Vitamin B12 0.15µg 1.62µg 61%
Vitamin B3 1.25mg 9.254mg 50%
Folate 126µg 2µg 31%
Vitamin B6 0.232mg 0.615mg 29%
Cholesterol 0mg 78mg 26%
Fiber 6.3g 0g 25%
Iron 2.25mg 0.45mg 23%
Protein 12.5g 23.45g 22%
Calcium 188mg 6mg 18%
Carbs 47.07g 0g 16%
Vitamin E 0.47mg 2.41mg 13%
Sodium 375mg 97mg 12%
Choline 18.4mg 77.5mg 11%
Manganese 0.253mg 0.013mg 10%
Phosphorus 369mg 304mg 9%
Saturated fat 0g 1.911g 9%
Polyunsaturated fat 0g 1.368g 9%
Monounsaturated fat 0g 3.544g 9%
Vitamin B1 0.188mg 0.089mg 8%
Vitamin B5 0.817mg 0.417mg 8%
Fats 3.13g 7.93g 7%
Zinc 1.44mg 0.78mg 6%
Vitamin K 6.8µg 0.1µg 6%
Potassium 718mg 499mg 6%
Calories 266kcal 172kcal 5%
Copper 0.094mg 0.046mg 5%
Vitamin B2 0.106mg 0.063mg 3%
Vitamin A 24µg 43µg 2%
Magnesium 28mg 35mg 2%
Net carbs 40.77g 0g N/A
Sugar 9.38g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.081mg 0.265mg 0%
Threonine 0.224mg 1.035mg 0%
Isoleucine 0.268mg 1.088mg 0%
Leucine 0.44mg 1.919mg 0%
Lysine 0.311mg 2.168mg 0%
Methionine 0.112mg 0.699mg 0%
Phenylalanine 0.285mg 0.922mg 0%
Valine 0.305mg 1.216mg 0%
Histidine 0.143mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 CarbsCarbs +∞%
Contains more OtherOther +941.7%
Contains more ProteinProtein +87.6%
Contains more FatsFats +153.4%
Contains more WaterWater +103.5%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.