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  6. Swordfish vs. Powdered milk

Swordfish vs. Powdered milk — In-Depth Nutrition Comparison

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Summary of differences between swordfish and powdered milk

  • Swordfish has more vitamin D, selenium, and vitamin B3, while powdered milk has more calcium, vitamin B2, vitamin B12, phosphorus, vitamin B5, and potassium.
  • Swordfish covers your daily need for vitamin D, 108% more than powdered milk.
  • Swordfish contains 14 times more vitamin B3 than powdered milk. While swordfish contains 9.254mg of vitamin B3, powdered milk contains only 0.646mg.
  • The amount of saturated fat in swordfish is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of powdered milk is 32.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Milk, dry, whole, without added vitamin D.

Infographic

Swordfish vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +320.2%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +15100%
Contains more PotassiumPotassium +166.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +328.2%
Contains more PhosphorusPhosphorus +155.3%
Contains more ManganeseManganese +207.7%
~equal in Iron ~0.47mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin EVitamin E +315.5%
Contains more Vitamin DVitamin D +3220%
Contains more Vitamin B3Vitamin B3 +1332.5%
Contains more Vitamin B6Vitamin B6 +103.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +1812.7%
Contains more Vitamin B5Vitamin B5 +444.6%
Contains more Vitamin B12Vitamin B12 +100.6%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +1750%
Contains more CholineCholine +51.5%

All nutrients comparison - raw data values

Nutrient Swordfish Powdered milk DV% diff.
Selenium 68.5µg 16.3µg 95%
Calcium 6mg 912mg 91%
Vitamin B2 0.063mg 1.205mg 88%
Vitamin D 666IU 20IU 81%
Vitamin D 16.6µg 0.5µg 81%
Vitamin B12 1.62µg 3.25µg 68%
Saturated fat 1.911g 16.742g 67%
Phosphorus 304mg 776mg 67%
Vitamin B3 9.254mg 0.646mg 54%
Vitamin B5 0.417mg 2.271mg 37%
Fats 7.93g 26.71g 29%
Vitamin A 43µg 258µg 24%
Vitamin B6 0.615mg 0.302mg 24%
Potassium 499mg 1330mg 24%
Zinc 0.78mg 3.34mg 23%
Vitamin B1 0.089mg 0.283mg 16%
Calories 172kcal 496kcal 16%
Carbs 0g 38.42g 13%
Sodium 97mg 371mg 12%
Magnesium 35mg 85mg 12%
Vitamin E 2.41mg 0.58mg 12%
Monounsaturated fat 3.544g 7.924g 11%
Vitamin C 0mg 8.6mg 10%
Folate 2µg 37µg 9%
Choline 77.5mg 117.4mg 7%
Protein 23.45g 26.32g 6%
Cholesterol 78mg 97mg 6%
Polyunsaturated fat 1.368g 0.665g 5%
Copper 0.046mg 0.08mg 4%
Vitamin K 0.1µg 2.2µg 2%
Manganese 0.013mg 0.04mg 1%
Net carbs 0g 38.42g N/A
Iron 0.45mg 0.47mg 0%
Sugar 0g 38.42g N/A
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.371mg 0%
Threonine 1.035mg 1.188mg 0%
Isoleucine 1.088mg 1.592mg 0%
Leucine 1.919mg 2.578mg 0%
Lysine 2.168mg 2.087mg 0%
Methionine 0.699mg 0.66mg 0%
Phenylalanine 0.922mg 1.271mg 0%
Valine 1.216mg 1.762mg 0%
Histidine 0.695mg 0.714mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2663.6%
Contains more ProteinProtein +12.2%
Contains more FatsFats +236.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1588.9%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +105.7%
Contains more Mono. FatMonounsaturated fat +123.6%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.