Swordfish vs. Chocolate brownie — In-Depth Nutrition Comparison
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A recap on differences between swordfish and chocolate brownie
- Swordfish has more selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, chocolate brownie is higher in copper, manganese, iron, and vitamin A.
- Swordfish covers your daily selenium needs 104% more than chocolate brownie.
- Chocolate brownie contains 10 times less vitamin B12 than swordfish. Swordfish contains 1.62µg of vitamin B12, while chocolate brownie contains 0.16µg.
- Swordfish has less saturated fat.
- The glycemic index of chocolate brownie is higher.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Cookies, brownies, prepared from recipe.
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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.
| Contains more PotassiumPotassium | +183.5% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains less SodiumSodium | -71.7% |
| Contains more SeleniumSelenium | +495.7% |
| Contains more MagnesiumMagnesium | +51.4% |
| Contains more CalciumCalcium | +850% |
| Contains more IronIron | +308.9% |
| Contains more CopperCopper | +743.5% |
| Contains more ZincZinc | +24.4% |
| Contains more ManganeseManganese | +4415.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +842.4% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin B6Vitamin B6 | +554.3% |
| Contains more Vitamin B12Vitamin B12 | +912.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +309.3% |
| Contains more Vitamin B1Vitamin B1 | +58.4% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more FolateFolate | +1350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 11.5µg | 104% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 1.62µg | 0.16µg | 61% |
| Polyunsaturated fat | 1.368g | 9.412g | 54% |
| Vitamin B3 | 9.254mg | 0.982mg | 52% |
| Vitamin B6 | 0.615mg | 0.094mg | 40% |
| Copper | 0.046mg | 0.388mg | 38% |
| Protein | 23.45g | 6.2g | 35% |
| Fats | 7.93g | 29.1g | 33% |
| Saturated fat | 1.911g | 7.319g | 25% |
| Phosphorus | 304mg | 132mg | 25% |
| Manganese | 0.013mg | 0.587mg | 25% |
| Monounsaturated fat | 3.544g | 10.839g | 18% |
| Carbs | 0g | 50.2g | 17% |
| Iron | 0.45mg | 1.84mg | 17% |
| Vitamin E | 2.41mg | 16% | |
| Calories | 172kcal | 466kcal | 15% |
| Vitamin A | 43µg | 176µg | 15% |
| Choline | 77.5mg | 14% | |
| Sodium | 97mg | 343mg | 11% |
| Vitamin B2 | 0.063mg | 0.19mg | 10% |
| Potassium | 499mg | 176mg | 10% |
| Folate | 2µg | 29µg | 7% |
| Calcium | 6mg | 57mg | 5% |
| Vitamin B1 | 0.089mg | 0.141mg | 4% |
| Magnesium | 35mg | 53mg | 4% |
| Cholesterol | 78mg | 73mg | 2% |
| Zinc | 0.78mg | 0.97mg | 2% |
| Vitamin B5 | 0.417mg | 0.328mg | 2% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 50.2g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.078mg | 0% |
| Threonine | 1.035mg | 0.228mg | 0% |
| Isoleucine | 1.088mg | 0.265mg | 0% |
| Leucine | 1.919mg | 0.447mg | 0% |
| Lysine | 2.168mg | 0.283mg | 0% |
| Methionine | 0.699mg | 0.132mg | 0% |
| Phenylalanine | 0.922mg | 0.298mg | 0% |
| Valine | 1.216mg | 0.323mg | 0% |
| Histidine | 0.695mg | 0.136mg | 0% |
| Omega-3 - EPA | 0.127g | 0.001g | N/A |
| Omega-3 - DHA | 0.772g | 0.006g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
6.2 g
Fats:
29.1 g
Carbs:
50.2 g
Water:
12.6 g
Other:
1.9 g
| Contains more ProteinProtein | +278.2% |
| Contains more WaterWater | +441.7% |
| Contains more FatsFats | +267% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +427.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
7.319 g
Monounsaturated fat:
Mono. Fat
10.839 g
Polyunsaturated fat:
Poly. Fat
9.412 g
| Contains less Sat. FatSaturated fat | -73.9% |
| Contains more Mono. FatMonounsaturated fat | +205.8% |
| Contains more Poly. FatPolyunsaturated fat | +588% |
