Swordfish vs. Hash browns — In-Depth Nutrition Comparison

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What are the differences between swordfish and hash browns?

Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline, yet hash browns are higher in fiber.
Swordfish's daily need coverage for selenium is 124% more.
The amount of cholesterol in hash browns is lower.
The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Fast foods, potatoes, hash browns, round pieces or patty types in this article.

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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.

Swordfish

Hash browns

Contains more MagnesiumMagnesium	+66.7%
Contains more PotassiumPotassium	+40.6%
Contains more ZincZinc	+116.7%
Contains more PhosphorusPhosphorus	+210.2%
Contains less SodiumSodium	-82.9%
Contains more SeleniumSelenium	+17025%

Contains more CalciumCalcium	+216.7%
Contains more IronIron	+33.3%
Contains more CopperCopper	+117.4%
Contains more ManganeseManganese	+1115.4%

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.

Swordfish

Hash browns

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+65.8%
Contains more Vitamin B3Vitamin B3	+403.5%
Contains more Vitamin B6Vitamin B6	+230.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+335.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+53.9%
Contains more Vitamin KVitamin K	+9800%
Contains more FolateFolate	+500%

~equal in Vitamin E ~2.62mg

~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	68.5µg	0.4µg	124%
Vitamin D	666IU	0IU	83%
Vitamin D	16.6µg	0µg	83%
Vitamin B12	1.62µg	0µg	68%
Vitamin B3	9.254mg	1.838mg	46%
Protein	23.45g	2.58g	42%
Vitamin B6	0.615mg	0.186mg	33%
Polyunsaturated fat	1.368g	5.665g	29%
Phosphorus	304mg	98mg	29%
Cholesterol	78mg	0mg	26%
Sodium	97mg	566mg	20%
Fats	7.93g	17.04g	14%
Starch		25.74g	11%
Choline	77.5mg	17.8mg	11%
Fiber	0g	2.7g	11%
Monounsaturated fat	3.544g	7.827g	11%
Carbs	0g	28.88g	10%
Vitamin K	0.1µg	9.9µg	8%
Copper	0.046mg	0.1mg	6%
Vitamin C	0mg	5.4mg	6%
Manganese	0.013mg	0.158mg	6%
Calories	172kcal	272kcal	5%
Vitamin A	43µg	0µg	5%
Vitamin B1	0.089mg	0.137mg	4%
Potassium	499mg	355mg	4%
Zinc	0.78mg	0.36mg	4%
Folate	2µg	12µg	3%
Saturated fat	1.911g	2.54g	3%
Magnesium	35mg	21mg	3%
Vitamin B2	0.063mg	0.038mg	2%
Iron	0.45mg	0.6mg	2%
Vitamin B5	0.417mg	0.38mg	1%
Vitamin E	2.41mg	2.62mg	1%
Calcium	6mg	19mg	1%
Net carbs	0g	26.18g	N/A
Sugar	0g	0.56g	N/A
Trans fat	0.056g	0.056g	N/A
Tryptophan	0.265mg		0%
Threonine	1.035mg		0%
Isoleucine	1.088mg		0%
Leucine	1.919mg		0%
Lysine	2.168mg		0%
Methionine	0.699mg		0%
Phenylalanine	0.922mg		0%
Valine	1.216mg		0%
Histidine	0.695mg		0%
Fructose		0.24g	0%
Omega-3 - EPA	0.127g	0g	N/A
Omega-3 - DHA	0.772g	0g	N/A
Omega-3 - ALA		0.441g	N/A
Omega-3 - DPA	0.168g	0g	N/A
Omega-6 - Gamma-linoleic acid		0.03g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.008g	N/A
Omega-6 - Linoleic acid		5.131g	N/A