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  6. Beefsteak raw vs. Swordfish

Beefsteak raw vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and swordfish

  • Beefsteak raw has more vitamin B12, zinc, iron, and vitamin B2; however, swordfish is higher in vitamin D, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Swordfish covers your daily vitamin D needs 111% more than beefsteak raw.
  • Swordfish contains 7 times less zinc than beefsteak raw. Beefsteak raw contains 5.3mg of zinc, while swordfish contains 0.78mg.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, swordfish, cooked, dry heat.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 IronIron +344.4%
Contains more CopperCopper +71.7%
Contains more ZincZinc +579.5%
Contains less SodiumSodium -43.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +33.1%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +145.5%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 B2Vitamin B2 +188.9%
Contains more Vitamin B12Vitamin B12 +66%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin DVitamin D +16500%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B6Vitamin B6 +13.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Swordfish DV% diff.
Vitamin D 3IU 666IU 83%
Vitamin D 0.1µg 16.6µg 83%
Selenium 27.9µg 68.5µg 74%
Vitamin B12 2.69µg 1.62µg 45%
Zinc 5.3mg 0.78mg 41%
Vitamin B3 5.048mg 9.254mg 26%
Iron 2mg 0.45mg 19%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Phosphorus 220mg 304mg 12%
Vitamin B2 0.182mg 0.063mg 9%
Polyunsaturated fat 0.189g 1.368g 8%
Vitamin B5 0.417mg 8%
Vitamin B6 0.543mg 0.615mg 6%
Vitamin A 2µg 43µg 5%
Potassium 375mg 499mg 4%
Copper 0.079mg 0.046mg 4%
Cholesterol 67mg 78mg 4%
Protein 21.38g 23.45g 4%
Fats 5.36g 7.93g 4%
Monounsaturated fat 2.354g 3.544g 3%
Calories 134kcal 172kcal 2%
Magnesium 25mg 35mg 2%
Sodium 55mg 97mg 2%
Vitamin B1 0.075mg 0.089mg 1%
Manganese 0.013mg 1%
Vitamin K 1.5µg 0.1µg 1%
Calcium 5mg 6mg 0%
Folate 3µg 2µg 0%
Trans fat 0.253g 0.056g N/A
Saturated fat 1.875g 1.911g 0%
Tryptophan 0.262mg 0.265mg 0%
Threonine 1.099mg 1.035mg 0%
Isoleucine 1.09mg 1.088mg 0%
Leucine 2.011mg 1.919mg 0%
Lysine 2.247mg 2.168mg 0%
Methionine 0.621mg 0.699mg 0%
Phenylalanine 0.931mg 0.922mg 0%
Valine 1.152mg 1.216mg 0%
Histidine 0.868mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0.008g 0.168g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 FatsFats +47.9%
~equal in Protein ~23.45g
~equal in Carbs ~0g
~equal in Water ~68.26g
~equal in Other ~0.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +50.6%
Contains more Poly. FatPolyunsaturated fat +623.8%
~equal in Saturated fat ~1.911g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.