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  6. Rib eye steak vs. Swordfish

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 of 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.

Infographic

Rib eye steak 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.
Rib eye steak
Rib eye steak
6
:
4
Swordfish
Swordfish
Contains more Calcium +83.3%
Contains more Iron +397.8%
Contains less Sodium -44.3%
Contains more Zinc +657.7%
Contains more Copper +73.9%
Contains more Manganese +515.4%
Contains more Magnesium +59.1%
Contains more Phosphorus +100%
Contains more Potassium +91.9%
Contains more Selenium +130.6%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +83.3%
Contains more Iron +397.8%
Contains less Sodium -44.3%
Contains more Zinc +657.7%
Contains more Copper +73.9%
Contains more Manganese +515.4%
Contains more Magnesium +59.1%
Contains more Phosphorus +100%
Contains more Potassium +91.9%
Contains more Selenium +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.
Rib eye steak
Rib eye steak
5
:
6
Swordfish
Swordfish
Contains more Vitamin B2 +355.6%
Contains more Vitamin B5 +28.5%
Contains more Folate +200%
Contains more Vitamin B12 +29.6%
Contains more Vitamin K +1500%
Contains more Vitamin A +416%
Contains more Vitamin E +2310%
Contains more Vitamin D +8200%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B3 +88.5%
Contains more Vitamin B6 +28.9%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B2 +355.6%
Contains more Vitamin B5 +28.5%
Contains more Folate +200%
Contains more Vitamin B12 +29.6%
Contains more Vitamin K +1500%
Contains more Vitamin A +416%
Contains more Vitamin E +2310%
Contains more Vitamin D +8200%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B3 +88.5%
Contains more Vitamin B6 +28.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
2
:
2
Swordfish
Swordfish
Contains more Fats +175%
Contains more Water +25.3%
Contains more Other +3500%
Equal in Protein - 23.45
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +175%
Contains more Water +25.3%
Contains more Other +3500%
Equal in Protein - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rib eye steak
Rib eye steak
1
:
2
Swordfish
Swordfish
Contains more Monounsaturated Fat +196.8%
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +33.2%
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +196.8%
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +33.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rib eye steak Swordfish Opinion
Protein 23.69g 23.45g Rib eye steak
Fats 21.81g 7.93g Rib eye steak
Calories 291kcal 172kcal Rib eye steak
Calcium 11mg 6mg Rib eye steak
Iron 2.24mg 0.45mg Rib eye steak
Magnesium 22mg 35mg Swordfish
Phosphorus 152mg 304mg Swordfish
Potassium 260mg 499mg Swordfish
Sodium 54mg 97mg Rib eye steak
Zinc 5.91mg 0.78mg Rib eye steak
Copper 0.08mg 0.046mg Rib eye steak
Manganese 0.08mg 0.013mg Rib eye steak
Selenium 29.7µg 68.5µg Swordfish
Vitamin A 25IU 129IU Swordfish
Vitamin A RAE 8µg 43µg Swordfish
Vitamin E 0.1mg 2.41mg Swordfish
Vitamin D 7IU 666IU Swordfish
Vitamin D 0.2µg 16.6µg Swordfish
Vitamin B1 0.071mg 0.089mg Swordfish
Vitamin B2 0.287mg 0.063mg Rib eye steak
Vitamin B3 4.908mg 9.254mg Swordfish
Vitamin B5 0.536mg 0.417mg Rib eye steak
Vitamin B6 0.477mg 0.615mg Swordfish
Folate 6µg 2µg Rib eye steak
Vitamin B12 2.1µg 1.62µg Rib eye steak
Vitamin K 1.6µg 0.1µg Rib eye steak
Tryptophan 0.265mg 0.265mg
Threonine 1.116mg 1.035mg Rib eye steak
Isoleucine 1.103mg 1.088mg Rib eye steak
Leucine 2.041mg 1.919mg Rib eye steak
Lysine 2.269mg 2.168mg Rib eye steak
Methionine 0.641mg 0.699mg Swordfish
Phenylalanine 0.95mg 0.922mg Rib eye steak
Valine 1.184mg 1.216mg Swordfish
Histidine 0.888mg 0.695mg Rib eye steak
Cholesterol 80mg 78mg Swordfish
Trans Fat 1.478g 0.056g Swordfish
Saturated Fat 9.684g 1.911g Swordfish
Omega-3 - DHA 0.001g 0.772g Swordfish
Omega-3 - EPA 0.001g 0.127g Swordfish
Omega-3 - DPA 0.014g 0.168g Swordfish
Monounsaturated Fat 10.519g 3.544g Rib eye steak
Polyunsaturated fat 1.027g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.005g 0.022g Swordfish
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
50%
Rib eye steak
95%
Swordfish
Minerals Daily Need Coverage Score
56%
Rib eye steak
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 7.773g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 43mg)
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 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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.