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  6. Green beans vs. Swordfish

Green beans vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between green beans and swordfish

  • Green beans have more vitamin K and fiber; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Daily need coverage for selenium for swordfish is 124% higher.
  • Green beans have a higher glycemic index than swordfish.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Fish, swordfish, cooked, dry heat.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +633.3%
Contains more IronIron +44.4%
Contains more CopperCopper +23.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2092.3%
Contains more MagnesiumMagnesium +94.4%
Contains more PotassiumPotassium +241.8%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +948.3%
Contains more SeleniumSelenium +34150%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +1550%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin EVitamin E +423.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B3Vitamin B3 +1407.2%
Contains more Vitamin B5Vitamin B5 +463.5%
Contains more Vitamin B6Vitamin B6 +998.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Green beans Swordfish DV% diff.
Selenium 0.2µg 68.5µg 124%
Vitamin D 0 IU 666 IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.614mg 9.254mg 54%
Protein 1.89g 23.45g 43%
Vitamin B6 0.056mg 0.615mg 43%
Vitamin K 47.9µg 0.1µg 40%
Phosphorus 29mg 304mg 39%
Cholesterol 0mg 78mg 26%
Fiber 3.2g 0g 13%
Vitamin E 0.46mg 2.41mg 13%
Fats 0.28g 7.93g 12%
Manganese 0.285mg 0.013mg 12%
Vitamin C 9.7mg 0mg 11%
Choline 16.9mg 77.5mg 11%
Potassium 146mg 499mg 10%
Monounsaturated fat 0.011g 3.544g 9%
Folate 33µg 2µg 8%
Saturated fat 0.064g 1.911g 8%
Polyunsaturated fat 0.145g 1.368g 8%
Calories 35kcal 172kcal 7%
Vitamin B5 0.074mg 0.417mg 7%
Zinc 0.25mg 0.78mg 5%
Magnesium 18mg 35mg 4%
Calcium 44mg 6mg 4%
Sodium 1mg 97mg 4%
Carbs 7.88g 0g 3%
Iron 0.65mg 0.45mg 3%
Vitamin B2 0.097mg 0.063mg 3%
Copper 0.057mg 0.046mg 1%
Vitamin A 32µg 43µg 1%
Vitamin B1 0.074mg 0.089mg 1%
Net carbs 4.68g 0g N/A
Sugar 3.63g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.02mg 0.265mg 0%
Threonine 0.082mg 1.035mg 0%
Isoleucine 0.069mg 1.088mg 0%
Leucine 0.116mg 1.919mg 0%
Lysine 0.091mg 2.168mg 0%
Methionine 0.023mg 0.699mg 0%
Phenylalanine 0.069mg 0.922mg 0%
Valine 0.093mg 1.216mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 WaterWater +30.7%
Contains more OtherOther +102.8%
Contains more ProteinProtein +1140.7%
Contains more FatsFats +2732.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -96.7%
Contains more Mono. FatMonounsaturated fat +32118.2%
Contains more Poly. FatPolyunsaturated fat +843.4%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.