Swordfish vs. Potato salad — In-Depth Nutrition Comparison
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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.
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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 | +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.
| 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% |
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:
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
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
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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
72%
13%
Minerals Daily Need Coverage Score
64%
24%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato salad is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 0.482g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.