Swordfish vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between swordfish and mashed potato
- The amount of selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and choline in swordfish is higher than in mashed potato.
- Swordfish covers your daily selenium needs 123% more than mashed potato.
- Mashed potato contains less cholesterol.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of swordfish is 0.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +74.5% |
| Contains more IronIron | +45.2% |
| Contains more CopperCopper | +31.4% |
| Contains more ZincZinc | +254.5% |
| Contains more PhosphorusPhosphorus | +415.3% |
| Contains less SodiumSodium | -68.3% |
| Contains more SeleniumSelenium | +8462.5% |
| Contains more CalciumCalcium | +200% |
| Contains more ManganeseManganese | +653.8% |
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.
| Contains more Vitamin EVitamin E | +473.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +493.3% |
| Contains more Vitamin B2Vitamin B2 | +320% |
| Contains more Vitamin B3Vitamin B3 | +756.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +412.5% |
| Contains more Vitamin B12Vitamin B12 | +2214.3% |
| Contains more CholineCholine | +478.4% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0.8µg | 123% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0.07µg | 65% |
| Vitamin B3 | 9.254mg | 1.08mg | 51% |
| Protein | 23.45g | 1.65g | 44% |
| Vitamin B6 | 0.615mg | 0.12mg | 38% |
| Phosphorus | 304mg | 59mg | 35% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin E | 2.41mg | 0.42mg | 13% |
| Choline | 77.5mg | 13.4mg | 12% |
| Sodium | 97mg | 306mg | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Fats | 7.93g | 2.82g | 8% |
| Monounsaturated fat | 3.544g | 0.72g | 7% |
| Vitamin B1 | 0.089mg | 0.015mg | 6% |
| Potassium | 499mg | 286mg | 6% |
| Saturated fat | 1.911g | 0.577g | 6% |
| Starch | 12.1g | 5% | |
| Zinc | 0.78mg | 0.22mg | 5% |
| Vitamin K | 0.1µg | 5.9µg | 5% |
| Magnesium | 35mg | 15mg | 5% |
| Carbs | 0g | 14.65g | 5% |
| Fiber | 0g | 1.3g | 5% |
| Calories | 172kcal | 89kcal | 4% |
| Vitamin B2 | 0.063mg | 0.015mg | 4% |
| Manganese | 0.013mg | 0.098mg | 4% |
| Folate | 2µg | 9µg | 2% |
| Iron | 0.45mg | 0.31mg | 2% |
| Copper | 0.046mg | 0.035mg | 1% |
| Calcium | 6mg | 18mg | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Vitamin A | 43µg | 43µg | 0% |
| Trans fat | 0.056g | 0.105g | N/A |
| Polyunsaturated fat | 1.368g | 1.342g | 0% |
| 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 | 0.2g | 0% | |
| Omega-3 - EPA | 0.127g | 0.001g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.168g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1321.2% |
| Contains more FatsFats | +181.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.6% |
| Contains more OtherOther | +250% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +392.2% |
| Contains less Sat. FatSaturated fat | -69.8% |
~equal in
Polyunsaturated fat
~1.342g
