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  6. Swordfish vs. Sweet potato

Swordfish vs. Sweet potato — In-Depth Nutrition Comparison

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How are swordfish and sweet potato different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E, while sweet potato is higher in vitamin A and fiber.
  • Sweet potato covers your daily need for vitamin A, 281% more than swordfish.
  • Sweet potato is lower in cholesterol.
  • Sweet potato has a higher glycemic index (70) than swordfish (0).

Fish, swordfish, cooked, dry heat and Sweet potato, raw, unprepared types were used in this article.

Infographic

Swordfish vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +48.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +546.8%
Contains more SeleniumSelenium +11316.7%
Contains more CalciumCalcium +400%
Contains more IronIron +35.6%
Contains more CopperCopper +228.3%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +1884.6%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +826.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +1561.4%
Contains more Vitamin B6Vitamin B6 +194.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1548.8%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +450%
~equal in Vitamin B2 ~0.061mg

All nutrients comparison - raw data values

Nutrient Swordfish Sweet potato DV% diff.
Selenium 68.5µg 0.6µg 123%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin A 43µg 709µg 74%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.557mg 54%
Protein 23.45g 1.57g 44%
Phosphorus 304mg 47mg 37%
Vitamin B6 0.615mg 0.209mg 31%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 0.26mg 14%
Fats 7.93g 0.05g 12%
Choline 77.5mg 12.3mg 12%
Fiber 0g 3g 12%
Copper 0.046mg 0.151mg 12%
Manganese 0.013mg 0.258mg 11%
Polyunsaturated fat 1.368g 0.014g 9%
Monounsaturated fat 3.544g 0.001g 9%
Saturated fat 1.911g 0.018g 9%
Vitamin B5 0.417mg 0.8mg 8%
Carbs 0g 20.12g 7%
Starch 12.65g 5%
Potassium 499mg 337mg 5%
Calories 172kcal 86kcal 4%
Zinc 0.78mg 0.3mg 4%
Vitamin C 0mg 2.4mg 3%
Iron 0.45mg 0.61mg 2%
Calcium 6mg 30mg 2%
Magnesium 35mg 25mg 2%
Folate 2µg 11µg 2%
Sodium 97mg 55mg 2%
Vitamin B1 0.089mg 0.078mg 1%
Vitamin K 0.1µg 1.8µg 1%
Fructose 0.7g 1%
Net carbs 0g 17.12g N/A
Sugar 0g 4.18g N/A
Vitamin B2 0.063mg 0.061mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.031mg 0%
Threonine 1.035mg 0.083mg 0%
Isoleucine 1.088mg 0.055mg 0%
Leucine 1.919mg 0.092mg 0%
Lysine 2.168mg 0.066mg 0%
Methionine 0.699mg 0.029mg 0%
Phenylalanine 0.922mg 0.089mg 0%
Valine 1.216mg 0.086mg 0%
Histidine 0.695mg 0.031mg 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 0g 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1393.6%
Contains more FatsFats +15760%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.2%
Contains more OtherOther +172.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +354300%
Contains more Poly. FatPolyunsaturated fat +9671.4%
Contains less Sat. FatSaturated fat -99.1%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.