Chuck steak vs. Swordfish — In-Depth Nutrition Comparison
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Differences between chuck steak and swordfish
- Chuck steak is higher in zinc, vitamin B12, and iron; however, swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin E.
- Swordfish's daily need coverage for vitamin D is 110% higher.
- Chuck steak has 11 times more zinc than swordfish. While chuck steak has 8.68mg of zinc, swordfish has only 0.78mg.
- Swordfish has less saturated fat.
The food types used in this comparison are Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, swordfish, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +444.4% |
| Contains more CopperCopper | +67.4% |
| Contains more ZincZinc | +1012.8% |
| Contains less SodiumSodium | -26.8% |
| Contains more MagnesiumMagnesium | +59.1% |
| Contains more PotassiumPotassium | +53.5% |
| Contains more PhosphorusPhosphorus | +57.5% |
| Contains more SeleniumSelenium | +149.1% |
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.
| Contains more Vitamin B2Vitamin B2 | +203.2% |
| Contains more Vitamin B5Vitamin B5 | +80.3% |
| Contains more Vitamin B12Vitamin B12 | +87% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +514.3% |
| Contains more Vitamin EVitamin E | +2310% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B1Vitamin B1 | +34.8% |
| Contains more Vitamin B3Vitamin B3 | +98.5% |
| Contains more Vitamin B6Vitamin B6 | +64.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0.1µg | 16.6µg | 83% |
| Vitamin D | 5IU | 666IU | 83% |
| Selenium | 27.5µg | 68.5µg | 75% |
| Zinc | 8.68mg | 0.78mg | 72% |
| Vitamin B12 | 3.03µg | 1.62µg | 59% |
| Saturated fat | 8.66g | 1.911g | 31% |
| Vitamin B3 | 4.663mg | 9.254mg | 29% |
| Iron | 2.45mg | 0.45mg | 25% |
| Vitamin B6 | 0.373mg | 0.615mg | 19% |
| Fats | 19.64g | 7.93g | 18% |
| Phosphorus | 193mg | 304mg | 16% |
| Monounsaturated fat | 9.457g | 3.544g | 15% |
| Vitamin E | 0.1mg | 2.41mg | 15% |
| Vitamin B2 | 0.191mg | 0.063mg | 10% |
| Vitamin B5 | 0.752mg | 0.417mg | 7% |
| Calories | 277kcal | 172kcal | 5% |
| Potassium | 325mg | 499mg | 5% |
| Vitamin A | 7µg | 43µg | 4% |
| Polyunsaturated fat | 0.81g | 1.368g | 4% |
| Copper | 0.077mg | 0.046mg | 3% |
| Protein | 24.98g | 23.45g | 3% |
| Magnesium | 22mg | 35mg | 3% |
| Cholesterol | 87mg | 78mg | 3% |
| Vitamin B1 | 0.066mg | 0.089mg | 2% |
| Sodium | 71mg | 97mg | 1% |
| Calcium | 16mg | 6mg | 1% |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Folate | 6µg | 2µg | 1% |
| Manganese | 0.012mg | 0.013mg | 0% |
| Trans fat | 1.287g | 0.056g | N/A |
| Choline | 79mg | 77.5mg | 0% |
| Tryptophan | 0.281mg | 0.265mg | 0% |
| Threonine | 1.099mg | 1.035mg | 0% |
| Isoleucine | 1.062mg | 1.088mg | 0% |
| Leucine | 2.009mg | 1.919mg | 0% |
| Lysine | 2.184mg | 2.168mg | 0% |
| Methionine | 0.709mg | 0.699mg | 0% |
| Phenylalanine | 0.951mg | 0.922mg | 0% |
| Valine | 1.129mg | 1.216mg | 0% |
| Histidine | 0.809mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.001g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - ALA | 0.041g | N/A | |
| Omega-3 - DPA | 0.004g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 0.619g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.98 g
Fats:
19.64 g
Carbs:
0 g
Water:
55.22 g
Other:
0.16 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +147.7% |
| Contains more WaterWater | +23.6% |
| Contains more OtherOther | +125% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.66 g
Monounsaturated fat:
Mono. Fat
9.457 g
Polyunsaturated fat:
Poly. Fat
0.81 g
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 | +166.8% |
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Poly. FatPolyunsaturated fat | +68.9% |
