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Corned beef vs. Swordfish — In-Depth Nutrition Comparison

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How are corned beef and swordfish different?

  • Corned beef is richer in zinc and iron, while swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Swordfish covers your daily need for vitamin D, 110% more than corned beef.
  • Corned beef contains 10 times more sodium than swordfish. Corned beef contains 973mg of sodium, while swordfish contains 97mg.

Beef, cured, corned beef, brisket, cooked and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Corned beef vs Swordfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 +33.3%
Contains more IronIron +313.3%
Contains more CopperCopper +234.8%
Contains more ZincZinc +487.2%
Contains more ManganeseManganese +69.2%
Contains more MagnesiumMagnesium +191.7%
Contains more PotassiumPotassium +244.1%
Contains more PhosphorusPhosphorus +143.2%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +108.8%

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 +169.8%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1406.3%
Contains more Vitamin DVitamin D +16500%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B3Vitamin B3 +205.4%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more CholineCholine +12%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~1.62µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 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 +139.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +619.4%
Contains more ProteinProtein +29.1%
Contains more WaterWater +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 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 +160.2%
Contains less Sat. FatSaturated fat -69.9%
Contains more Poly. FatPolyunsaturated fat +104.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corned beef Swordfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corned beef Swordfish DV% diff.
Vitamin D 4IU 666IU 83%
Vitamin D 0.1µg 16.6µg 83%
Selenium 32.8µg 68.5µg 65%
Vitamin B3 3.03mg 9.254mg 39%
Sodium 973mg 97mg 38%
Zinc 4.58mg 0.78mg 35%
Vitamin B6 0.23mg 0.615mg 30%
Phosphorus 125mg 304mg 26%
Saturated fat 6.34g 1.911g 20%
Iron 1.86mg 0.45mg 18%
Fats 18.98g 7.93g 17%
Vitamin E 0.16mg 2.41mg 15%
Monounsaturated fat 9.22g 3.544g 14%
Copper 0.154mg 0.046mg 12%
Protein 18.17g 23.45g 11%
Potassium 145mg 499mg 10%
Vitamin B2 0.17mg 0.063mg 8%
Cholesterol 98mg 78mg 7%
Magnesium 12mg 35mg 5%
Polyunsaturated fat 0.67g 1.368g 5%
Vitamin B1 0.026mg 0.089mg 5%
Vitamin A 0µg 43µg 5%
Calories 251kcal 172kcal 4%
Choline 69.2mg 77.5mg 2%
Vitamin K 1.5µg 0.1µg 1%
Folate 6µg 2µg 1%
Carbs 0.47g 0g 0%
Net carbs 0.47g 0g N/A
Calcium 8mg 6mg 0%
Manganese 0.022mg 0.013mg 0%
Vitamin B5 0.42mg 0.417mg 0%
Vitamin B12 1.63µg 1.62µg 0%
Trans fat 0.056g N/A
Tryptophan 0.119mg 0.265mg 0%
Threonine 0.726mg 1.035mg 0%
Isoleucine 0.827mg 1.088mg 0%
Leucine 1.445mg 1.919mg 0%
Lysine 1.536mg 2.168mg 0%
Methionine 0.473mg 0.699mg 0%
Phenylalanine 0.718mg 0.922mg 0%
Valine 0.901mg 1.216mg 0%
Histidine 0.58mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corned beef Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Corned beef
72%
Swordfish
Minerals Daily Need Coverage Score
63%
Corned beef
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 876mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 4.429g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.