Swordfish vs. Peanut butter — In-Depth Nutrition Comparison
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How are swordfish and peanut butter different?
- Swordfish is higher in selenium, vitamin D, and vitamin B12; however, peanut butter is richer in manganese, vitamin E, copper, magnesium, and vitamin B3.
- Daily need coverage for selenium for swordfish is 117% higher.
- Peanut butter has less cholesterol.
- Swordfish has a lower glycemic index (0) than peanut butter (14).
Fish, swordfish, cooked, dry heat and Peanut butter, smooth style, without salt are the varieties used 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.
| Contains more SeleniumSelenium | +1570.7% |
| Contains more MagnesiumMagnesium | +380% |
| Contains more CalciumCalcium | +716.7% |
| Contains more PotassiumPotassium | +11.8% |
| Contains more IronIron | +286.7% |
| Contains more CopperCopper | +817.4% |
| Contains more ZincZinc | +221.8% |
| Contains more PhosphorusPhosphorus | +10.2% |
| Contains less SodiumSodium | -82.5% |
| Contains more ManganeseManganese | +12707.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +39.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +23% |
| Contains more Vitamin EVitamin E | +277.6% |
| Contains more Vitamin B1Vitamin B1 | +68.5% |
| Contains more Vitamin B2Vitamin B2 | +204.8% |
| Contains more Vitamin B3Vitamin B3 | +41.7% |
| Contains more Vitamin B5Vitamin B5 | +172.7% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +4250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 4.1µg | 117% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Polyunsaturated fat | 1.368g | 12.535g | 74% |
| Manganese | 0.013mg | 1.665mg | 72% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Fats | 7.93g | 51.36g | 67% |
| Monounsaturated fat | 3.544g | 25.941g | 56% |
| Vitamin E | 2.41mg | 9.1mg | 45% |
| Copper | 0.046mg | 0.422mg | 42% |
| Saturated fat | 1.911g | 10.325g | 38% |
| Magnesium | 35mg | 168mg | 32% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B3 | 9.254mg | 13.112mg | 24% |
| Calories | 172kcal | 598kcal | 21% |
| Folate | 2µg | 87µg | 21% |
| Fiber | 0g | 5g | 20% |
| Zinc | 0.78mg | 2.51mg | 16% |
| Iron | 0.45mg | 1.74mg | 16% |
| Vitamin B5 | 0.417mg | 1.137mg | 14% |
| Vitamin B6 | 0.615mg | 0.441mg | 13% |
| Vitamin B2 | 0.063mg | 0.192mg | 10% |
| Carbs | 0g | 22.31g | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B1 | 0.089mg | 0.15mg | 5% |
| Phosphorus | 304mg | 335mg | 4% |
| Calcium | 6mg | 49mg | 4% |
| Sodium | 97mg | 17mg | 3% |
| Choline | 77.5mg | 63mg | 3% |
| Protein | 23.45g | 22.21g | 2% |
| Potassium | 499mg | 558mg | 2% |
| Starch | 3.56g | 1% | |
| Net carbs | 0g | 17.31g | N/A |
| Sugar | 0g | 10.49g | N/A |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Trans fat | 0.056g | 0.075g | N/A |
| Tryptophan | 0.265mg | 0.231mg | 0% |
| Threonine | 1.035mg | 0.525mg | 0% |
| Isoleucine | 1.088mg | 0.616mg | 0% |
| Leucine | 1.919mg | 1.546mg | 0% |
| Lysine | 2.168mg | 0.681mg | 0% |
| Methionine | 0.699mg | 0.265mg | 0% |
| Phenylalanine | 0.922mg | 1.202mg | 0% |
| Valine | 1.216mg | 0.782mg | 0% |
| Histidine | 0.695mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 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:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +5449.6% |
| Contains more FatsFats | +547.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +702.8% |
~equal in
Protein
~22.21g
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
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -81.5% |
| Contains more Mono. FatMonounsaturated fat | +632% |
| Contains more Poly. FatPolyunsaturated fat | +816.3% |
