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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 for 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.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of cookie dough is 54.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +239.5%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +192.3%
Contains less SodiumSodium -67%
Contains more SeleniumSelenium +652.7%
Contains more CalciumCalcium +416.7%
Contains more IronIron +375.6%
Contains more CopperCopper +139.1%
Contains more ManganeseManganese +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.
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%
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +396.2%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin B12Vitamin B12 +3950%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +162.9%
Contains more Vitamin B2Vitamin B2 +134.9%
Contains more FolateFolate +1650%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Cookie dough DV% diff.
Selenium 68.5µg 9.1µg 108%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 0.04µg 66%
Vitamin B3 9.254mg 1.865mg 46%
Vitamin B6 0.615mg 0.041mg 44%
Protein 23.45g 5.4g 36%
Manganese 0.013mg 0.765mg 33%
Phosphorus 304mg 104mg 29%
Iron 0.45mg 2.14mg 21%
Carbs 0g 59.1g 20%
Cholesterol 78mg 24mg 18%
Monounsaturated fat 3.544g 10.531g 17%
Fats 7.93g 18.9g 17%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Saturated fat 1.911g 4.751g 13%
Calories 172kcal 424kcal 13%
Vitamin B1 0.089mg 0.234mg 12%
Fiber 0g 2.5g 10%
Potassium 499mg 147mg 10%
Sodium 97mg 294mg 9%
Polyunsaturated fat 1.368g 2.592g 8%
Folate 2µg 35µg 8%
Vitamin B2 0.063mg 0.148mg 7%
Copper 0.046mg 0.11mg 7%
Vitamin A 43µg 4µg 4%
Calcium 6mg 31mg 3%
Magnesium 35mg 28mg 2%
Zinc 0.78mg 0.64mg 1%
Vitamin B5 0.417mg 0.372mg 1%
Net carbs 0g 56.6g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.088mg 0%
Threonine 1.035mg 0.177mg 0%
Isoleucine 1.088mg 0.227mg 0%
Leucine 1.919mg 0.414mg 0%
Lysine 2.168mg 0.257mg 0%
Methionine 0.699mg 0.122mg 0%
Phenylalanine 0.922mg 0.278mg 0%
Valine 1.216mg 0.291mg 0%
Histidine 0.695mg 0.125mg 0%
Omega-3 - EPA 0.127g 0.001g N/A
Omega-3 - DHA 0.772g 0.001g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
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 ProteinProtein +334.3%
Contains more WaterWater +346.1%
Contains more FatsFats +138.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +261.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +197.2%
Contains more Poly. FatPolyunsaturated fat +89.5%

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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. 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.