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  6. Swordfish vs. Cookie dough

Swordfish vs. Cookie dough — In-Depth Nutrition Comparison

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Summary of differences between Swordfish and Cookie dough

  • Swordfish has more Selenium, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus, while Cookie dough has more Manganese, Iron, and Vitamin B1.
  • Swordfish covers your daily need of Selenium 108% more than Cookie dough.
  • Swordfish contains 41 times more Vitamin B12 than Cookie dough. While Swordfish contains 1.62µg of Vitamin B12, Cookie dough contains only 0.04µg.
  • The amount of Cholesterol in Cookie dough is lower.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Cookies, oatmeal, refrigerated dough.

Infographic

Swordfish vs Cookie dough 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.
Swordfish
Swordfish
6
:
4
Cookie dough
Cookie dough
Contains more Magnesium +25%
Contains more Phosphorus +192.3%
Contains more Potassium +239.5%
Contains less Sodium -67%
Contains more Zinc +21.9%
Contains more Selenium +652.7%
Contains more Calcium +416.7%
Contains more Iron +375.6%
Contains more Copper +139.1%
Contains more Manganese +5784.6%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Cookie dough
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Contains more Magnesium +25%
Contains more Phosphorus +192.3%
Contains more Potassium +239.5%
Contains less Sodium -67%
Contains more Zinc +21.9%
Contains more Selenium +652.7%
Contains more Calcium +416.7%
Contains more Iron +375.6%
Contains more Copper +139.1%
Contains more Manganese +5784.6%

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.
Swordfish
Swordfish
8
:
3
Cookie dough
Cookie dough
Contains more Vitamin A +84.3%
Contains more Vitamin B3 +396.2%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +1400%
Contains more Vitamin B12 +3950%
Contains more Vitamin B1 +162.9%
Contains more Vitamin B2 +134.9%
Contains more Folate +1650%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Cookie dough
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Contains more Vitamin A +84.3%
Contains more Vitamin B3 +396.2%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +1400%
Contains more Vitamin B12 +3950%
Contains more Vitamin B1 +162.9%
Contains more Vitamin B2 +134.9%
Contains more Folate +1650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Cookie dough
Cookie dough
Contains more Protein +334.3%
Contains more Water +346.1%
Contains more Fats +138.3%
Contains more Carbs +∞%
Contains more Other +261.1%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Cookie dough
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more Protein +334.3%
Contains more Water +346.1%
Contains more Fats +138.3%
Contains more Carbs +∞%
Contains more Other +261.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Cookie dough
Cookie dough
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +197.2%
Contains more Polyunsaturated fat +89.5%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Cookie dough
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
Contains less Saturated Fat -59.8%
Contains more Monounsaturated Fat +197.2%
Contains more Polyunsaturated fat +89.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Cookie dough Opinion
Net carbs 0g 56.6g Cookie dough
Protein 23.45g 5.4g Swordfish
Fats 7.93g 18.9g Cookie dough
Carbs 0g 59.1g Cookie dough
Calories 172kcal 424kcal Cookie dough
Fiber 0g 2.5g Cookie dough
Calcium 6mg 31mg Cookie dough
Iron 0.45mg 2.14mg Cookie dough
Magnesium 35mg 28mg Swordfish
Phosphorus 304mg 104mg Swordfish
Potassium 499mg 147mg Swordfish
Sodium 97mg 294mg Swordfish
Zinc 0.78mg 0.64mg Swordfish
Copper 0.046mg 0.11mg Cookie dough
Manganese 0.013mg 0.765mg Cookie dough
Selenium 68.5µg 9.1µg Swordfish
Vitamin A 129IU 70IU Swordfish
Vitamin A RAE 43µg 4µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.234mg Cookie dough
Vitamin B2 0.063mg 0.148mg Cookie dough
Vitamin B3 9.254mg 1.865mg Swordfish
Vitamin B5 0.417mg 0.372mg Swordfish
Vitamin B6 0.615mg 0.041mg Swordfish
Folate 2µg 35µg Cookie dough
Vitamin B12 1.62µg 0.04µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.088mg Swordfish
Threonine 1.035mg 0.177mg Swordfish
Isoleucine 1.088mg 0.227mg Swordfish
Leucine 1.919mg 0.414mg Swordfish
Lysine 2.168mg 0.257mg Swordfish
Methionine 0.699mg 0.122mg Swordfish
Phenylalanine 0.922mg 0.278mg Swordfish
Valine 1.216mg 0.291mg Swordfish
Histidine 0.695mg 0.125mg Swordfish
Cholesterol 78mg 24mg Cookie dough
Trans Fat 0.056g Cookie dough
Saturated Fat 1.911g 4.751g Swordfish
Omega-3 - DHA 0.772g 0.001g Swordfish
Omega-3 - EPA 0.127g 0.001g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 10.531g Cookie dough
Polyunsaturated fat 1.368g 2.592g Cookie dough
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Cookie dough
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
95%
Swordfish
16%
Cookie dough
Minerals Daily Need Coverage Score
64%
Swordfish
41%
Cookie dough

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 197mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.84g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Cookie dough
Cookie dough is lower in Cholesterol (difference - 54mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.