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  6. Mayonnaise vs. Swordfish

Mayonnaise vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between mayonnaise and swordfish?

  • Mayonnaise is richer in vitamin K, yet swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium.
  • Mayonnaise's daily need coverage for vitamin K is 136% higher.
  • Mayonnaise has 7 times more sodium than swordfish. Mayonnaise has 635mg of sodium, while swordfish has 97mg.

We used Salad dressing, mayonnaise, regular and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 +33.3%
Contains more MagnesiumMagnesium +3400%
Contains more PotassiumPotassium +2395%
Contains more IronIron +114.3%
Contains more CopperCopper +142.1%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +1347.6%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +2878.3%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 EVitamin E +36.1%
Contains more Vitamin KVitamin K +162900%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +168.8%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +231.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more Vitamin B6Vitamin B6 +7587.5%
Contains more Vitamin B12Vitamin B12 +1250%
Contains more CholineCholine +126.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Swordfish DV% diff.
Polyunsaturated fat 44.69g 1.368g 289%
Vitamin K 163µg 0.1µg 136%
Selenium 2.3µg 68.5µg 120%
Fats 74.85g 7.93g 103%
Vitamin D 7IU 666IU 82%
Vitamin D 0.2µg 16.6µg 82%
Vitamin B12 0.12µg 1.62µg 63%
Vitamin B3 0mg 9.254mg 58%
Vitamin B6 0.008mg 0.615mg 47%
Saturated fat 11.703g 1.911g 45%
Protein 0.96g 23.45g 45%
Phosphorus 21mg 304mg 40%
Monounsaturated fat 16.843g 3.544g 33%
Calories 680kcal 172kcal 25%
Sodium 635mg 97mg 23%
Potassium 20mg 499mg 14%
Cholesterol 42mg 78mg 12%
Choline 34.2mg 77.5mg 8%
Magnesium 1mg 35mg 8%
Vitamin B1 0.01mg 0.089mg 7%
Zinc 0.15mg 0.78mg 6%
Vitamin E 3.28mg 2.41mg 6%
Vitamin B5 0.172mg 0.417mg 5%
Vitamin A 16µg 43µg 3%
Copper 0.019mg 0.046mg 3%
Vitamin B2 0.019mg 0.063mg 3%
Iron 0.21mg 0.45mg 3%
Folate 5µg 2µg 1%
Carbs 0.57g 0g 0%
Net carbs 0.57g 0g N/A
Calcium 8mg 6mg 0%
Sugar 0.57g 0g N/A
Manganese 0.007mg 0.013mg 0%
Trans fat 0.187g 0.056g N/A
Tryptophan 0.017mg 0.265mg 0%
Threonine 0.055mg 1.035mg 0%
Isoleucine 0.065mg 1.088mg 0%
Leucine 0.095mg 1.919mg 0%
Lysine 0.072mg 2.168mg 0%
Methionine 0.035mg 0.699mg 0%
Phenylalanine 0.057mg 0.922mg 0%
Valine 0.074mg 1.216mg 0%
Histidine 0.026mg 0.695mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0.005g 0.772g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g 0.022g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 +843.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +447.2%
Contains more ProteinProtein +2342.7%
Contains more WaterWater +215.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +375.3%
Contains more Poly. FatPolyunsaturated fat +3166.8%
Contains less Sat. FatSaturated fat -83.7%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.