Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Potato salad — In-Depth Nutrition Comparison

Compare

A recap on differences between swordfish and potato salad

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium; however, potato salad is higher in vitamin C and copper.
  • Swordfish covers your daily selenium needs 117% more than potato salad.
  • Swordfish has less sodium.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Potato salad, home-prepared.

Infographic

Swordfish vs Potato salad infographic
Infographic link

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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +96.5%
Contains more ZincZinc +151.6%
Contains more PhosphorusPhosphorus +484.6%
Contains less SodiumSodium -81.7%
Contains more SeleniumSelenium +1570.7%
Contains more CalciumCalcium +216.7%
Contains more IronIron +44.4%
Contains more CopperCopper +156.5%
Contains more ManganeseManganese +676.9%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B3Vitamin B3 +939.8%
Contains more Vitamin B6Vitamin B6 +336.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more FolateFolate +250%
~equal in Vitamin B2 ~0.06mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +775%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.3%
Contains more OtherOther +441.7%
~equal in Fats ~8.2g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +42.9%
Contains less Sat. FatSaturated fat -25.2%
Contains more Poly. FatPolyunsaturated fat +173.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Potato salad DV% diff.
Selenium 68.5µg 4.1µg 117%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.89mg 52%
Protein 23.45g 2.68g 42%
Vitamin B6 0.615mg 0.141mg 36%
Phosphorus 304mg 52mg 36%
Sodium 97mg 529mg 19%
Polyunsaturated fat 1.368g 3.737g 16%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin C 0mg 10mg 11%
Copper 0.046mg 0.118mg 8%
Potassium 499mg 254mg 7%
Fiber 0g 1.3g 5%
Magnesium 35mg 15mg 5%
Zinc 0.78mg 0.31mg 4%
Manganese 0.013mg 0.101mg 4%
Carbs 0g 11.17g 4%
Iron 0.45mg 0.65mg 3%
Cholesterol 78mg 68mg 3%
Monounsaturated fat 3.544g 2.48g 3%
Saturated fat 1.911g 1.429g 2%
Vitamin B5 0.417mg 0.534mg 2%
Folate 2µg 7µg 1%
Calories 172kcal 143kcal 1%
Vitamin B1 0.089mg 0.077mg 1%
Vitamin A 43µg 32µg 1%
Calcium 6mg 19mg 1%
Fats 7.93g 8.2g 0%
Net carbs 0g 9.87g N/A
Vitamin B2 0.063mg 0.06mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.042mg 0%
Threonine 1.035mg 0.116mg 0%
Isoleucine 1.088mg 0.141mg 0%
Leucine 1.919mg 0.202mg 0%
Lysine 2.168mg 0.171mg 0%
Methionine 0.699mg 0.066mg 0%
Phenylalanine 0.922mg 0.135mg 0%
Valine 1.216mg 0.172mg 0%
Histidine 0.695mg 0.062mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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 Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
13%
Potato salad
Minerals Daily Need Coverage Score
64%
Swordfish
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato salad
Potato salad is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.482g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.