Rib eye steak vs. Swordfish — In-Depth Nutrition Comparison
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How are rib eye steak and swordfish different?
- Rib eye steak is richer in zinc, iron, vitamin B12, and vitamin B2, while swordfish is higher in vitamin D, selenium, vitamin B3, phosphorus, and vitamin E.
- Swordfish covers your daily need for vitamin D, 110% more than rib eye steak.
- Rib eye steak contains 8 times more zinc than swordfish. Rib eye steak contains 5.91mg of zinc, while swordfish contains 0.78mg.
- Swordfish is lower in saturated fat.
Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Fish, swordfish, cooked, dry heat types were used in this article.
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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 | +83.3% |
| Contains more IronIron | +397.8% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +657.7% |
| Contains less SodiumSodium | -44.3% |
| Contains more ManganeseManganese | +515.4% |
| Contains more MagnesiumMagnesium | +59.1% |
| Contains more PotassiumPotassium | +91.9% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +130.6% |
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 B2Vitamin B2 | +355.6% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin B12Vitamin B12 | +29.6% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +437.5% |
| Contains more Vitamin EVitamin E | +2310% |
| Contains more Vitamin DVitamin D | +8200% |
| Contains more Vitamin B1Vitamin B1 | +25.4% |
| Contains more Vitamin B3Vitamin B3 | +88.5% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
| Contains more CholineCholine | +58.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0.2µg | 16.6µg | 82% |
| Vitamin D | 7IU | 666IU | 82% |
| Selenium | 29.7µg | 68.5µg | 71% |
| Zinc | 5.91mg | 0.78mg | 47% |
| Saturated fat | 9.684g | 1.911g | 35% |
| Vitamin B3 | 4.908mg | 9.254mg | 27% |
| Iron | 2.24mg | 0.45mg | 22% |
| Phosphorus | 152mg | 304mg | 22% |
| Fats | 21.81g | 7.93g | 21% |
| Vitamin B12 | 2.1µg | 1.62µg | 20% |
| Monounsaturated fat | 10.519g | 3.544g | 17% |
| Vitamin B2 | 0.287mg | 0.063mg | 17% |
| Vitamin E | 0.1mg | 2.41mg | 15% |
| Vitamin B6 | 0.477mg | 0.615mg | 11% |
| Potassium | 260mg | 499mg | 7% |
| Calories | 291kcal | 172kcal | 6% |
| Choline | 48.8mg | 77.5mg | 5% |
| Vitamin A | 8µg | 43µg | 4% |
| Copper | 0.08mg | 0.046mg | 4% |
| Manganese | 0.08mg | 0.013mg | 3% |
| Magnesium | 22mg | 35mg | 3% |
| Vitamin B1 | 0.071mg | 0.089mg | 2% |
| Sodium | 54mg | 97mg | 2% |
| Vitamin B5 | 0.536mg | 0.417mg | 2% |
| Polyunsaturated fat | 1.027g | 1.368g | 2% |
| Calcium | 11mg | 6mg | 1% |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Folate | 6µg | 2µg | 1% |
| Cholesterol | 80mg | 78mg | 1% |
| Protein | 23.69g | 23.45g | 0% |
| Trans fat | 1.478g | 0.056g | N/A |
| Tryptophan | 0.265mg | 0.265mg | 0% |
| Threonine | 1.116mg | 1.035mg | 0% |
| Isoleucine | 1.103mg | 1.088mg | 0% |
| Leucine | 2.041mg | 1.919mg | 0% |
| Lysine | 2.269mg | 2.168mg | 0% |
| Methionine | 0.641mg | 0.699mg | 0% |
| Phenylalanine | 0.95mg | 0.922mg | 0% |
| Valine | 1.184mg | 1.216mg | 0% |
| Histidine | 0.888mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.001g | 0.127g | N/A |
| Omega-3 - DHA | 0.001g | 0.772g | N/A |
| Omega-3 - ALA | 0.038g | N/A | |
| Omega-3 - DPA | 0.014g | 0.168g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 0.7g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +175% |
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +3500% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.684 g
Monounsaturated fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 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 | +196.8% |
| Contains less Sat. FatSaturated fat | -80.3% |
| Contains more Poly. FatPolyunsaturated fat | +33.2% |
