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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 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 OtherOther | +941.7% |
| Contains more ProteinProtein | +87.6% |
| Contains more FatsFats | +153.4% |
| Contains more WaterWater | +103.5% |
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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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
27%
72%
Minerals Daily Need Coverage Score
59%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 278mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 61)
Which food is lower in Cholesterol?
Potato bread is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 1.911g)
Which food is richer in minerals?
Potato bread is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
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.