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Potato chips vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between potato chips and swordfish

  • Potato chips have more vitamin E, vitamin C, copper, and potassium; however, swordfish is richer in vitamin D, selenium, vitamin B12, and vitamin B3.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Swordfish contains less saturated fat.
  • Potato chips have a higher glycemic index. The glycemic index of potato chips is 56, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Snacks, potato chips, plain, unsalted and Fish, swordfish, cooked, dry heat.

Infographic

Potato chips vs Swordfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +91.4%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +155.5%
Contains more IronIron +262.2%
Contains more CopperCopper +565.2%
Contains more ZincZinc +39.7%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +3284.6%
Contains more PhosphorusPhosphorus +84.2%
Contains more SeleniumSelenium +745.7%

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.
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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +278%
Contains more Vitamin B1Vitamin B1 +87.6%
Contains more Vitamin B2Vitamin B2 +212.7%
Contains more Vitamin KVitamin K +22000%
Contains more FolateFolate +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +141.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +106.7%
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B6 ~0.615mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +336.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +900%
Contains more ProteinProtein +235%
Contains more WaterWater +3492.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +177.7%
Contains more Poly. FatPolyunsaturated fat +789.6%
Contains less Sat. FatSaturated fat -82.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Swordfish DV% diff.
Selenium 8.1µg 68.5µg 110%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Polyunsaturated fat 12.17g 1.368g 72%
Vitamin B12 0µg 1.62µg 68%
Vitamin E 9.11mg 2.41mg 45%
Saturated fat 10.96g 1.911g 41%
Fats 34.6g 7.93g 41%
Vitamin C 31.1mg 0mg 35%
Vitamin B3 3.827mg 9.254mg 34%
Protein 7g 23.45g 33%
Copper 0.306mg 0.046mg 29%
Cholesterol 0mg 78mg 26%
Potassium 1275mg 499mg 23%
Histidine 153mg 0.695mg 22%
Phosphorus 165mg 304mg 20%
Fiber 4.8g 0g 19%
Manganese 0.44mg 0.013mg 19%
Vitamin K 22.1µg 0.1µg 18%
Carbs 52.9g 0g 18%
Calories 536kcal 172kcal 18%
Monounsaturated fat 9.84g 3.544g 16%
Iron 1.63mg 0.45mg 15%
Folate 45µg 2µg 11%
Vitamin B2 0.197mg 0.063mg 10%
Magnesium 67mg 35mg 8%
Vitamin B1 0.167mg 0.089mg 7%
Choline 37.5mg 77.5mg 7%
Vitamin A 0µg 43µg 5%
Sodium 8mg 97mg 4%
Vitamin B6 0.66mg 0.615mg 3%
Zinc 1.09mg 0.78mg 3%
Calcium 24mg 6mg 2%
Net carbs 48.1g 0g N/A
Sugar 0.22g 0g N/A
Vitamin B5 0.402mg 0.417mg 0%
Trans fat 0.056g N/A
Tryptophan 0.108mg 0.265mg 0%
Threonine 0.253mg 1.035mg 0%
Isoleucine 0.283mg 1.088mg 0%
Leucine 0.419mg 1.919mg 0%
Lysine 0.424mg 2.168mg 0%
Methionine 0.11mg 0.699mg 0%
Phenylalanine 0.31mg 0.922mg 0%
Valine 0.392mg 1.216mg 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 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Potato chips
72%
Swordfish
Minerals Daily Need Coverage Score
53%
Potato chips
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 9.049g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 56)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food is lower in Cholesterol?
Potato chips
Potato chips is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 89mg)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.