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  6. Sweet potato vs. Swordfish

Sweet potato vs. Swordfish — In-Depth Nutrition Comparison

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How are sweet potato and swordfish different?

  • Sweet potato is richer in vitamin A and fiber, while swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E.
  • Sweet potato covers your daily need for vitamin A, 281% more than swordfish.
  • Sweet potato has a higher glycemic index (70) than swordfish (0).

Sweet potato, raw, unprepared and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +400%
Contains more IronIron +35.6%
Contains more CopperCopper +228.3%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +1884.6%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +48.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +546.8%
Contains more SeleniumSelenium +11316.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +1548.8%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +450%
Contains more Vitamin EVitamin E +826.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +1561.4%
Contains more Vitamin B6Vitamin B6 +194.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.1%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Sweet potato Swordfish DV% diff.
Selenium 0.6µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin A 709µg 43µg 74%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.557mg 9.254mg 54%
Protein 1.57g 23.45g 44%
Phosphorus 47mg 304mg 37%
Vitamin B6 0.209mg 0.615mg 31%
Cholesterol 0mg 78mg 26%
Vitamin E 0.26mg 2.41mg 14%
Fats 0.05g 7.93g 12%
Choline 12.3mg 77.5mg 12%
Fiber 3g 0g 12%
Copper 0.151mg 0.046mg 12%
Manganese 0.258mg 0.013mg 11%
Polyunsaturated fat 0.014g 1.368g 9%
Monounsaturated fat 0.001g 3.544g 9%
Saturated fat 0.018g 1.911g 9%
Vitamin B5 0.8mg 0.417mg 8%
Carbs 20.12g 0g 7%
Starch 12.65g 5%
Potassium 337mg 499mg 5%
Calories 86kcal 172kcal 4%
Zinc 0.3mg 0.78mg 4%
Vitamin C 2.4mg 0mg 3%
Iron 0.61mg 0.45mg 2%
Calcium 30mg 6mg 2%
Magnesium 25mg 35mg 2%
Folate 11µg 2µg 2%
Sodium 55mg 97mg 2%
Vitamin B1 0.078mg 0.089mg 1%
Vitamin K 1.8µg 0.1µg 1%
Fructose 0.7g 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Vitamin B2 0.061mg 0.063mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.031mg 0.265mg 0%
Threonine 0.083mg 1.035mg 0%
Isoleucine 0.055mg 1.088mg 0%
Leucine 0.092mg 1.919mg 0%
Lysine 0.066mg 2.168mg 0%
Methionine 0.029mg 0.699mg 0%
Phenylalanine 0.089mg 0.922mg 0%
Valine 0.086mg 1.216mg 0%
Histidine 0.031mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +13.2%
Contains more OtherOther +172.2%
Contains more ProteinProtein +1393.6%
Contains more FatsFats +15760%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.1%
Contains more Mono. FatMonounsaturated fat +354300%
Contains more Poly. FatPolyunsaturated fat +9671.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.