Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Powdered milk
  5. Compare
  6. Powdered milk vs. Swordfish

Powdered milk vs. Swordfish — In-Depth Nutrition Comparison

Compare

Summary of differences between powdered milk and swordfish

  • Powdered milk has more calcium, vitamin B2, vitamin B12, phosphorus, vitamin B5, and potassium, while swordfish has more vitamin D, selenium, and vitamin B3.
  • Swordfish covers your daily need for vitamin D, 108% more than powdered milk.
  • Powdered milk contains 152 times more calcium than swordfish. While powdered milk contains 912mg of calcium, swordfish contains only 6mg.
  • The amount of saturated fat in swordfish is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of powdered milk is 32.

These are the specific foods used in this comparison Milk, dry, whole, without added vitamin D and Fish, swordfish, cooked, dry heat.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +142.9%
Contains more CalciumCalcium +15100%
Contains more PotassiumPotassium +166.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +328.2%
Contains more PhosphorusPhosphorus +155.3%
Contains more ManganeseManganese +207.7%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +320.2%
~equal in Iron ~0.45mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +1812.7%
Contains more Vitamin B5Vitamin B5 +444.6%
Contains more Vitamin B12Vitamin B12 +100.6%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +1750%
Contains more CholineCholine +51.5%
Contains more Vitamin EVitamin E +315.5%
Contains more Vitamin DVitamin D +3220%
Contains more Vitamin B3Vitamin B3 +1332.5%
Contains more Vitamin B6Vitamin B6 +103.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 ProteinProtein +12.2%
Contains more FatsFats +236.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1588.9%
Contains more WaterWater +2663.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +123.6%
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +105.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Swordfish DV% diff.
Selenium 16.3µg 68.5µg 95%
Calcium 912mg 6mg 91%
Vitamin B2 1.205mg 0.063mg 88%
Vitamin D 20IU 666IU 81%
Vitamin D 0.5µg 16.6µg 81%
Vitamin B12 3.25µg 1.62µg 68%
Saturated fat 16.742g 1.911g 67%
Phosphorus 776mg 304mg 67%
Vitamin B3 0.646mg 9.254mg 54%
Vitamin B5 2.271mg 0.417mg 37%
Fats 26.71g 7.93g 29%
Vitamin A 258µg 43µg 24%
Vitamin B6 0.302mg 0.615mg 24%
Potassium 1330mg 499mg 24%
Zinc 3.34mg 0.78mg 23%
Vitamin B1 0.283mg 0.089mg 16%
Calories 496kcal 172kcal 16%
Carbs 38.42g 0g 13%
Sodium 371mg 97mg 12%
Magnesium 85mg 35mg 12%
Vitamin E 0.58mg 2.41mg 12%
Monounsaturated fat 7.924g 3.544g 11%
Vitamin C 8.6mg 0mg 10%
Folate 37µg 2µg 9%
Choline 117.4mg 77.5mg 7%
Protein 26.32g 23.45g 6%
Cholesterol 97mg 78mg 6%
Polyunsaturated fat 0.665g 1.368g 5%
Copper 0.08mg 0.046mg 4%
Vitamin K 2.2µg 0.1µg 2%
Manganese 0.04mg 0.013mg 1%
Net carbs 38.42g 0g N/A
Iron 0.47mg 0.45mg 0%
Sugar 38.42g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.371mg 0.265mg 0%
Threonine 1.188mg 1.035mg 0%
Isoleucine 1.592mg 1.088mg 0%
Leucine 2.578mg 1.919mg 0%
Lysine 2.087mg 2.168mg 0%
Methionine 0.66mg 0.699mg 0%
Phenylalanine 1.271mg 0.922mg 0%
Valine 1.762mg 1.216mg 0%
Histidine 0.714mg 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 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Powdered milk
Powdered milk vs Milk
Milk
Powdered milk
Powdered milk vs Condensed milk
Condensed milk
Powdered milk
Powdered milk vs Buttermilk
Buttermilk
Swordfish
Swordfish vs Tuna Bluefin
Tuna Bluefin
Swordfish
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel

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
93%
Powdered milk
72%
Swordfish
Minerals Daily Need Coverage Score
106%
Powdered milk
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 38.42g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 274mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 14.831g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.2)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.