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 from Swordfish is 117% higher.
- Peanut butter has less Cholesterol.
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
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Selenium
+1570.7%
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Calcium
+716.7%
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Iron
+286.7%
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Magnesium
+380%
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Phosphorus
+10.2%
Contains
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Potassium
+11.8%
Contains
less
Sodium
-82.5%
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Zinc
+221.8%
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Copper
+817.4%
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Manganese
+12707.7%
Contains
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Selenium
+1570.7%
Contains
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Calcium
+716.7%
Contains
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Iron
+286.7%
Contains
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Magnesium
+380%
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Phosphorus
+10.2%
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Potassium
+11.8%
Contains
less
Sodium
-82.5%
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Zinc
+221.8%
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Copper
+817.4%
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Manganese
+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.
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Contains
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin B6
+39.5%
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Vitamin B12
+∞%
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Vitamin E
+277.6%
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Vitamin B1
+68.5%
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Vitamin B2
+204.8%
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Vitamin B3
+41.7%
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Vitamin B5
+172.7%
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Folate
+4250%
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Vitamin K
+200%
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin B6
+39.5%
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Vitamin B12
+∞%
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Vitamin E
+277.6%
Contains
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Vitamin B1
+68.5%
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Vitamin B2
+204.8%
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Vitamin B3
+41.7%
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Vitamin B5
+172.7%
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Folate
+4250%
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Vitamin K
+200%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+5449.6%
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Fats
+547.7%
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Carbs
+∞%
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Other
+702.8%
Equal in Protein - 22.21
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
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Water
+5449.6%
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Fats
+547.7%
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Carbs
+∞%
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Other
+702.8%
Equal in Protein - 22.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-81.5%
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Monounsaturated Fat
+632%
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Polyunsaturated fat
+816.3%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
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Saturated Fat
-81.5%
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Monounsaturated Fat
+632%
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Polyunsaturated fat
+816.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 17.31g |
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| Protein | 23.45g | 22.21g |
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| Fats | 7.93g | 51.36g |
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| Carbs | 0g | 22.31g |
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| Calories | 172kcal | 598kcal |
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| Starch | 3.56g |
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| Fructose | 0.12g |
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| Sugar | 0g | 10.49g |
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| Fiber | 0g | 5g |
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| Calcium | 6mg | 49mg |
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| Iron | 0.45mg | 1.74mg |
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| Magnesium | 35mg | 168mg |
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| Phosphorus | 304mg | 335mg |
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| Potassium | 499mg | 558mg |
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| Sodium | 97mg | 17mg |
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| Zinc | 0.78mg | 2.51mg |
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| Copper | 0.046mg | 0.422mg |
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| Manganese | 0.013mg | 1.665mg |
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| Selenium | 68.5µg | 4.1µg |
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| Vitamin A | 129IU | 0IU |
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| Vitamin A RAE | 43µg | 0µg |
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| Vitamin E | 2.41mg | 9.1mg |
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| Vitamin D | 666IU | 0IU |
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| Vitamin D | 16.6µg | 0µg |
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| Vitamin B1 | 0.089mg | 0.15mg |
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| Vitamin B2 | 0.063mg | 0.192mg |
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| Vitamin B3 | 9.254mg | 13.112mg |
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| Vitamin B5 | 0.417mg | 1.137mg |
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| Vitamin B6 | 0.615mg | 0.441mg |
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| Folate | 2µg | 87µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg | 0.3µg |
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| Tryptophan | 0.265mg | 0.231mg |
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| Threonine | 1.035mg | 0.525mg |
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| Isoleucine | 1.088mg | 0.616mg |
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| Leucine | 1.919mg | 1.546mg |
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| Lysine | 2.168mg | 0.681mg |
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| Methionine | 0.699mg | 0.265mg |
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| Phenylalanine | 0.922mg | 1.202mg |
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| Valine | 1.216mg | 0.782mg |
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| Histidine | 0.695mg | 0.557mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g | 0.075g |
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| Saturated Fat | 1.911g | 10.325g |
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| Omega-3 - DHA | 0.772g | 0g |
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| Omega-3 - EPA | 0.127g | 0g |
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| Omega-3 - DPA | 0.168g | 0g |
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| Monounsaturated Fat | 3.544g | 25.941g |
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| Polyunsaturated fat | 1.368g | 12.535g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
95%
62%
Minerals Daily Need Coverage Score
64%
84%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 8.414g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 14)
Which food is cheaper?
Swordfish is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.