Soup beans vs. Swordfish — In-Depth Nutrition Comparison
Compare
How are soup beans and swordfish different?
- Soup beans are richer in vitamin A, fiber, and copper, while swordfish is higher in selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
- Swordfish covers your daily need for selenium, 112% more than soup beans.
- Swordfish is lower in sodium.
- Soup beans have a higher glycemic index (64) than swordfish (0).
Soup, bean with ham, canned, chunky, ready-to-serve and Fish, swordfish, cooked, dry heat types were used in this article.
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.
| Contains more CalciumCalcium | +433.3% |
| Contains more IronIron | +195.6% |
| Contains more CopperCopper | +247.8% |
| Contains more ManganeseManganese | +2130.8% |
| Contains more MagnesiumMagnesium | +84.2% |
| Contains more PotassiumPotassium | +185.1% |
| Contains more ZincZinc | +77.3% |
| Contains more PhosphorusPhosphorus | +415.3% |
| Contains less SodiumSodium | -75.8% |
| Contains more SeleniumSelenium | +892.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +88.4% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin B1Vitamin B1 | +48.3% |
| Contains more Vitamin B3Vitamin B3 | +1222% |
| Contains more Vitamin B5Vitamin B5 | +942.5% |
| Contains more Vitamin B6Vitamin B6 | +1130% |
| Contains more Vitamin B12Vitamin B12 | +5300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.2% |
| Contains more OtherOther | +322.2% |
| Contains more ProteinProtein | +351.8% |
| Contains more FatsFats | +126.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -28.3% |
| Contains more Mono. FatMonounsaturated fat | +124.3% |
| Contains more Poly. FatPolyunsaturated fat | +250.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 6.9µg | 68.5µg | 112% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 0.03µg | 1.62µg | 66% |
| Vitamin B3 | 0.7mg | 9.254mg | 53% |
| Vitamin B6 | 0.05mg | 0.615mg | 43% |
| Protein | 5.19g | 23.45g | 37% |
| Phosphorus | 59mg | 304mg | 35% |
| Cholesterol | 9mg | 78mg | 23% |
| Fiber | 4.6g | 0g | 18% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Sodium | 400mg | 97mg | 13% |
| Copper | 0.16mg | 0.046mg | 13% |
| Manganese | 0.29mg | 0.013mg | 12% |
| Iron | 1.33mg | 0.45mg | 11% |
| Potassium | 175mg | 499mg | 10% |
| Vitamin B5 | 0.04mg | 0.417mg | 8% |
| Polyunsaturated fat | 0.39g | 1.368g | 7% |
| Fats | 3.5g | 7.93g | 7% |
| Monounsaturated fat | 1.58g | 3.544g | 5% |
| Calories | 95kcal | 172kcal | 4% |
| Vitamin A | 81µg | 43µg | 4% |
| Magnesium | 19mg | 35mg | 4% |
| Carbs | 11.16g | 0g | 4% |
| Zinc | 0.44mg | 0.78mg | 3% |
| Calcium | 32mg | 6mg | 3% |
| Folate | 12µg | 2µg | 3% |
| Vitamin B1 | 0.06mg | 0.089mg | 2% |
| Saturated fat | 1.37g | 1.911g | 2% |
| Vitamin C | 1.8mg | 0mg | 2% |
| Net carbs | 6.56g | 0g | N/A |
| Vitamin B2 | 0.06mg | 0.063mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
8%
72%
Minerals Daily Need Coverage Score
31%
64%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 303mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Soup beans is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Soup beans is lower in Saturated fat (difference - 0.541g)
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.