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  6. Swordfish vs. Gratin

Swordfish vs. Gratin — In-Depth Nutrition Comparison

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The main differences between swordfish and gratin

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, gratin has more copper.
  • Daily need coverage for selenium for swordfish is 120% higher.
  • Gratin is lower in cholesterol.

Food types used in this article are Fish, swordfish, cooked, dry heat and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Swordfish vs Gratin 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%
Gratin
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +26%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +169%
Contains less SodiumSodium -77.6%
Contains more SeleniumSelenium +2437%
Contains more CalciumCalcium +1883.3%
Contains more IronIron +42.2%
Contains more CopperCopper +247.8%
Contains more ManganeseManganese +1138.5%

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%
Gratin
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B3Vitamin B3 +831.9%
Contains more Vitamin B6Vitamin B6 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more FolateFolate +450%
~equal in Vitamin B5 ~0.387mg

All nutrients comparison - raw data values

Nutrient Swordfish Gratin DV% diff.
Selenium 68.5µg 2.7µg 120%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.993mg 52%
Protein 23.45g 5.06g 37%
Vitamin B6 0.615mg 0.174mg 34%
Phosphorus 304mg 113mg 27%
Cholesterol 78mg 23mg 18%
Vitamin E 2.41mg 16%
Sodium 97mg 433mg 15%
Choline 77.5mg 14%
Saturated fat 1.911g 4.733g 13%
Copper 0.046mg 0.16mg 13%
Calcium 6mg 119mg 11%
Vitamin C 0mg 9.9mg 11%
Polyunsaturated fat 1.368g 0.276g 7%
Fiber 0g 1.8g 7%
Manganese 0.013mg 0.161mg 6%
Magnesium 35mg 20mg 4%
Carbs 0g 11.27g 4%
Vitamin B2 0.063mg 0.116mg 4%
Potassium 499mg 396mg 3%
Monounsaturated fat 3.544g 2.149g 3%
Folate 2µg 11µg 2%
Calories 172kcal 132kcal 2%
Vitamin B1 0.089mg 0.064mg 2%
Vitamin A 43µg 64µg 2%
Iron 0.45mg 0.64mg 2%
Vitamin B5 0.417mg 0.387mg 1%
Zinc 0.78mg 0.69mg 1%
Fats 7.93g 7.59g 1%
Net carbs 0g 9.47g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.07mg 0%
Threonine 1.035mg 0.192mg 0%
Isoleucine 1.088mg 0.284mg 0%
Leucine 1.919mg 0.443mg 0%
Lysine 2.168mg 0.381mg 0%
Methionine 0.699mg 0.117mg 0%
Phenylalanine 0.922mg 0.254mg 0%
Valine 1.216mg 0.325mg 0%
Histidine 0.695mg 0.151mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +363.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +477.8%
~equal in Fats ~7.59g
~equal in Water ~74g

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
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +64.9%
Contains more Poly. FatPolyunsaturated fat +395.7%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.