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  6. Potato salad vs. Swordfish

Potato salad vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between potato salad and swordfish

  • Potato salad has more vitamin C and copper; however, swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium.
  • Swordfish covers your daily selenium needs 117% more than potato salad.
  • Swordfish has less sodium.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Potato salad, home-prepared and Fish, swordfish, cooked, dry heat.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 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 CalciumCalcium +216.7%
Contains more IronIron +44.4%
Contains more CopperCopper +156.5%
Contains more ManganeseManganese +676.9%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +96.5%
Contains more ZincZinc +151.6%
Contains more PhosphorusPhosphorus +484.6%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +1570.7%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 B5Vitamin B5 +28.1%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B3Vitamin B3 +939.8%
Contains more Vitamin B6Vitamin B6 +336.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Potato salad Swordfish DV% diff.
Selenium 4.1µg 68.5µg 117%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.89mg 9.254mg 52%
Protein 2.68g 23.45g 42%
Vitamin B6 0.141mg 0.615mg 36%
Phosphorus 52mg 304mg 36%
Sodium 529mg 97mg 19%
Polyunsaturated fat 3.737g 1.368g 16%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin C 10mg 0mg 11%
Copper 0.118mg 0.046mg 8%
Potassium 254mg 499mg 7%
Fiber 1.3g 0g 5%
Magnesium 15mg 35mg 5%
Zinc 0.31mg 0.78mg 4%
Manganese 0.101mg 0.013mg 4%
Carbs 11.17g 0g 4%
Iron 0.65mg 0.45mg 3%
Cholesterol 68mg 78mg 3%
Monounsaturated fat 2.48g 3.544g 3%
Saturated fat 1.429g 1.911g 2%
Vitamin B5 0.534mg 0.417mg 2%
Folate 7µg 2µg 1%
Calories 143kcal 172kcal 1%
Vitamin B1 0.077mg 0.089mg 1%
Vitamin A 32µg 43µg 1%
Calcium 19mg 6mg 1%
Fats 8.2g 7.93g 0%
Net carbs 9.87g 0g N/A
Vitamin B2 0.06mg 0.063mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.042mg 0.265mg 0%
Threonine 0.116mg 1.035mg 0%
Isoleucine 0.141mg 1.088mg 0%
Leucine 0.202mg 1.919mg 0%
Lysine 0.171mg 2.168mg 0%
Methionine 0.066mg 0.699mg 0%
Phenylalanine 0.135mg 0.922mg 0%
Valine 0.172mg 1.216mg 0%
Histidine 0.062mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 WaterWater +11.3%
Contains more OtherOther +441.7%
Contains more ProteinProtein +775%
~equal in Fats ~7.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 less Sat. FatSaturated fat -25.2%
Contains more Poly. FatPolyunsaturated fat +173.2%
Contains more Mono. FatMonounsaturated fat +42.9%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.