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  6. Beans vs. Swordfish

Beans vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between beans and swordfish

  • Beans have more fiber and copper; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Swordfish covers your daily selenium needs 116% more than beans.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Fish, swordfish, cooked, dry heat.

Infographic

Beans vs Swordfish 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains more CalciumCalcium +733.3%
Contains more CopperCopper +347.8%
Contains more ZincZinc +79.5%
Contains less SodiumSodium -99%
Contains more PotassiumPotassium +68.6%
Contains more IronIron +55.2%
Contains more PhosphorusPhosphorus +192.3%
Contains more SeleniumSelenium +1422.2%
~equal in Magnesium ~35mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +68.5%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +1506.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2052.1%
Contains more Vitamin B6Vitamin B6 +373.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +151.6%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Beans Swordfish DV% diff.
Selenium 4.5µg 68.5µg 116%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.43mg 9.254mg 55%
Protein 4.8g 23.45g 37%
Vitamin B6 0.13mg 0.615mg 37%
Phosphorus 104mg 304mg 29%
Cholesterol 0mg 78mg 26%
Fiber 5.5g 0g 22%
Copper 0.206mg 0.046mg 18%
Vitamin E 0.15mg 2.41mg 15%
Fats 0.4g 7.93g 12%
Monounsaturated fat 0.035g 3.544g 9%
Vitamin B5 0.417mg 8%
Polyunsaturated fat 0.172g 1.368g 8%
Choline 30.8mg 77.5mg 8%
Saturated fat 0.103g 1.911g 8%
Carbs 20.49g 0g 7%
Folate 24µg 2µg 6%
Potassium 296mg 499mg 6%
Zinc 1.4mg 0.78mg 6%
Vitamin B1 0.15mg 0.089mg 5%
Sodium 1mg 97mg 4%
Vitamin A 5µg 43µg 4%
Calcium 50mg 6mg 4%
Vitamin C 3.1mg 0mg 3%
Calories 105kcal 172kcal 3%
Iron 0.29mg 0.45mg 2%
Manganese 0.013mg 1%
Vitamin K 0.8µg 0.1µg 1%
Magnesium 32mg 35mg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Vitamin B2 0.06mg 0.063mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +375%
Contains more ProteinProtein +388.5%
Contains more FatsFats +1882.5%
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +10025.7%
Contains more Poly. FatPolyunsaturated fat +695.3%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.