Hamburger vs. Swordfish — In-Depth Nutrition Comparison
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Differences between hamburgers and swordfish
- Hamburgers are higher in iron, zinc, vitamin B2, folate, and vitamin B1; however, swordfish is richer in vitamin B6, vitamin B3, and phosphorus.
- Swordfish's daily need coverage for vitamin B6 is 32% higher.
- Hamburgers have 28 times more folate than swordfish. While hamburgers have 56µg of folate, swordfish has only 2µg.
- Swordfish has less sodium.
- Swordfish has a lower glycemic index (0) than hamburgers (66).
The food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and Fish, swordfish, cooked, dry heat.
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.
| Contains more CalciumCalcium | +1600% |
| Contains more IronIron | +540% |
| Contains more CopperCopper | +97.8% |
| Contains more ZincZinc | +267.9% |
| Contains more ManganeseManganese | +1569.2% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +120.8% |
| Contains more PhosphorusPhosphorus | +123.5% |
| Contains less SodiumSodium | -76.6% |
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 B1Vitamin B1 | +143.8% |
| Contains more Vitamin B2Vitamin B2 | +296.8% |
| Contains more FolateFolate | +2700% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +72.5% |
| Contains more Vitamin B5Vitamin B5 | +34.5% |
| Contains more Vitamin B6Vitamin B6 | +203% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B6 | 0.203mg | 0.615mg | 32% |
| Iron | 2.88mg | 0.45mg | 30% |
| Vitamin B3 | 5.365mg | 9.254mg | 24% |
| Phosphorus | 136mg | 304mg | 24% |
| Zinc | 2.87mg | 0.78mg | 19% |
| Vitamin E | 2.41mg | 16% | |
| Sodium | 414mg | 97mg | 14% |
| Folate | 56µg | 2µg | 14% |
| Choline | 77.5mg | 14% | |
| Saturated fat | 5.096g | 1.911g | 14% |
| Vitamin B2 | 0.25mg | 0.063mg | 14% |
| Protein | 17.08g | 23.45g | 13% |
| Vitamin B1 | 0.217mg | 0.089mg | 11% |
| Calcium | 102mg | 6mg | 10% |
| Cholesterol | 47mg | 78mg | 10% |
| Fats | 14.36g | 7.93g | 10% |
| Manganese | 0.217mg | 0.013mg | 9% |
| Vitamin B12 | 1.44µg | 1.62µg | 8% |
| Potassium | 226mg | 499mg | 8% |
| Carbs | 24.1g | 0g | 8% |
| Polyunsaturated fat | 0.38g | 1.368g | 7% |
| Calories | 295kcal | 172kcal | 6% |
| Monounsaturated fat | 5.495g | 3.544g | 5% |
| Copper | 0.091mg | 0.046mg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Fiber | 0.9g | 0g | 4% |
| Magnesium | 20mg | 35mg | 4% |
| Fructose | 2.03g | 3% | |
| Vitamin B5 | 0.31mg | 0.417mg | 2% |
| Net carbs | 23.2g | 0g | N/A |
| Sugar | 4.15g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.814g | 0.056g | N/A |
| Tryptophan | 0.206mg | 0.265mg | 0% |
| Threonine | 0.666mg | 1.035mg | 0% |
| Isoleucine | 0.716mg | 1.088mg | 0% |
| Leucine | 1.319mg | 1.919mg | 0% |
| Lysine | 1.226mg | 2.168mg | 0% |
| Methionine | 0.37mg | 0.699mg | 0% |
| Phenylalanine | 0.677mg | 0.922mg | 0% |
| Valine | 0.823mg | 1.216mg | 0% |
| Histidine | 0.505mg | 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
| Contains more FatsFats | +81.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +397.2% |
| Contains more ProteinProtein | +37.3% |
| Contains more WaterWater | +60% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +55.1% |
| Contains less Sat. FatSaturated fat | -62.5% |
| Contains more Poly. FatPolyunsaturated fat | +260% |
