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  6. Baked beans vs. Swordfish

Baked beans vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between baked beans and swordfish?

  • Baked beans are richer in fiber and iron, yet swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish's daily need coverage for selenium is 114% higher.
  • Swordfish contains less sodium.
  • Swordfish has a lower glycemic index than baked beans.

We used Beans, baked, home prepared and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +916.7%
Contains more IronIron +342.2%
Contains more CopperCopper +245.7%
Contains more ManganeseManganese +1861.5%
Contains more PotassiumPotassium +39.4%
Contains more PhosphorusPhosphorus +178.9%
Contains less SodiumSodium -77%
Contains more SeleniumSelenium +1101.8%
~equal in Zinc ~0.78mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 +52.8%
Contains more FolateFolate +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +2168.1%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin B6Vitamin B6 +583.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Swordfish DV% diff.
Selenium 5.7µg 68.5µg 114%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.408mg 9.254mg 55%
Vitamin B6 0.09mg 0.615mg 40%
Protein 5.54g 23.45g 36%
Phosphorus 109mg 304mg 28%
Cholesterol 5mg 78mg 24%
Fiber 5.5g 0g 22%
Iron 1.99mg 0.45mg 19%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Sodium 422mg 97mg 14%
Copper 0.159mg 0.046mg 13%
Folate 48µg 2µg 12%
Manganese 0.255mg 0.013mg 11%
Carbs 21.63g 0g 7%
Calcium 61mg 6mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.155mg 0.417mg 5%
Monounsaturated fat 2.133g 3.544g 4%
Potassium 358mg 499mg 4%
Polyunsaturated fat 0.74g 1.368g 4%
Fats 5.15g 7.93g 4%
Vitamin B1 0.136mg 0.089mg 4%
Magnesium 43mg 35mg 2%
Calories 155kcal 172kcal 1%
Vitamin C 1.1mg 0mg 1%
Vitamin B2 0.049mg 0.063mg 1%
Net carbs 16.13g 0g N/A
Zinc 0.73mg 0.78mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Saturated fat 1.948g 1.911g 0%
Tryptophan 0.067mg 0.265mg 0%
Threonine 0.228mg 1.035mg 0%
Isoleucine 0.242mg 1.088mg 0%
Leucine 0.428mg 1.919mg 0%
Lysine 0.379mg 2.168mg 0%
Methionine 0.086mg 0.699mg 0%
Phenylalanine 0.287mg 0.922mg 0%
Valine 0.282mg 1.216mg 0%
Histidine 0.153mg 0.695mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +597.2%
Contains more ProteinProtein +323.3%
Contains more FatsFats +54%
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +84.9%
~equal in Saturated fat ~1.911g

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.