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Swordfish vs. Marshmallow — In-Depth Nutrition Comparison

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What are the differences between swordfish and marshmallow?

  • Swordfish is richer than marshmallow in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, potassium, and choline.
  • Swordfish's daily need coverage for selenium is 121% more.
  • The amount of cholesterol in marshmallow is lower.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Candies, marshmallows types in this article.

Infographic

Swordfish vs Marshmallow infographic
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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.
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +9880%
Contains more IronIron +95.7%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +3700%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +3929.4%
Contains more CopperCopper +110.9%
Contains less SodiumSodium -17.5%

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%
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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +8800%
Contains more Vitamin B2Vitamin B2 +6200%
Contains more Vitamin B3Vitamin B3 +11764.1%
Contains more Vitamin B5Vitamin B5 +8240%
Contains more Vitamin B6Vitamin B6 +20400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +77400%
~equal in Vitamin C ~0mg

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1202.8%
Contains more FatsFats +3865%
Contains more WaterWater +316.2%
Contains more OtherOther +20%
Contains more CarbsCarbs +∞%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +4330%
Contains more Poly. FatPolyunsaturated fat +2810.6%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Marshmallow DV% diff.
Selenium 68.5µg 1.7µg 121%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.078mg 57%
Vitamin B6 0.615mg 0.003mg 47%
Protein 23.45g 1.8g 43%
Phosphorus 304mg 8mg 42%
Carbs 0g 81.3g 27%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 0mg 16%
Potassium 499mg 5mg 15%
Choline 77.5mg 0.1mg 14%
Fats 7.93g 0.2g 12%
Monounsaturated fat 3.544g 0.08g 9%
Polyunsaturated fat 1.368g 0.047g 9%
Magnesium 35mg 2mg 8%
Vitamin B5 0.417mg 0.005mg 8%
Saturated fat 1.911g 0.056g 8%
Vitamin B1 0.089mg 0.001mg 7%
Calories 172kcal 318kcal 7%
Zinc 0.78mg 0.04mg 7%
Copper 0.046mg 0.097mg 6%
Vitamin B2 0.063mg 0.001mg 5%
Vitamin A 43µg 0µg 5%
Iron 0.45mg 0.23mg 3%
Sodium 97mg 80mg 1%
Net carbs 0g 81.2g N/A
Calcium 6mg 3mg 0%
Sugar 0g 57.56g N/A
Fiber 0g 0.1g 0%
Manganese 0.013mg 0.008mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g N/A
Folate 2µg 1µg 0%
Tryptophan 0.265mg 0mg 0%
Threonine 1.035mg 0.035mg 0%
Isoleucine 1.088mg 0.028mg 0%
Leucine 1.919mg 0.066mg 0%
Lysine 2.168mg 0.077mg 0%
Methionine 0.699mg 0.015mg 0%
Phenylalanine 0.922mg 0.042mg 0%
Valine 1.216mg 0.05mg 0%
Histidine 0.695mg 0.017mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Marshmallow
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
0%
Marshmallow
Minerals Daily Need Coverage Score
64%
Swordfish
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 57.56g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 62)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Marshmallow
Marshmallow is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 1.855g)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.