Steak vs. Swordfish — In-Depth Nutrition Comparison
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How are steak and swordfish different?
- Steak is richer in zinc, iron, vitamin B12, and vitamin B2, while swordfish is higher in vitamin D, selenium, vitamin B3, phosphorus, and vitamin B6.
- Swordfish covers your daily need for vitamin D, 110% more than steak.
- Steak contains 8 times more zinc than swordfish. Steak contains 6.34mg of zinc, while swordfish contains 0.78mg.
- Swordfish is lower in saturated fat.
Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" 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 | +100% |
| Contains more IronIron | +433.3% |
| Contains more CopperCopper | +84.8% |
| Contains more ZincZinc | +712.8% |
| Contains less SodiumSodium | -40.2% |
| Contains more MagnesiumMagnesium | +52.2% |
| Contains more PotassiumPotassium | +78.9% |
| Contains more PhosphorusPhosphorus | +86.5% |
| Contains more SeleniumSelenium | +115.4% |
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 | +377.8% |
| Contains more Vitamin B12Vitamin B12 | +35.8% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +514.3% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B1Vitamin B1 | +20.3% |
| Contains more Vitamin B3Vitamin B3 | +79.7% |
| Contains more Vitamin B6Vitamin B6 | +23% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0.1µg | 16.6µg | 83% |
| Vitamin D | 6IU | 666IU | 83% |
| Selenium | 31.8µg | 68.5µg | 67% |
| Zinc | 6.34mg | 0.78mg | 51% |
| Saturated fat | 8.443g | 1.911g | 30% |
| Vitamin B3 | 5.149mg | 9.254mg | 26% |
| Iron | 2.4mg | 0.45mg | 24% |
| Vitamin B12 | 2.2µg | 1.62µg | 24% |
| Phosphorus | 163mg | 304mg | 20% |
| Vitamin B2 | 0.301mg | 0.063mg | 18% |
| Fats | 19.02g | 7.93g | 17% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Monounsaturated fat | 9.171g | 3.544g | 14% |
| Vitamin B6 | 0.5mg | 0.615mg | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Potassium | 279mg | 499mg | 6% |
| Calories | 271kcal | 172kcal | 5% |
| Vitamin A | 7µg | 43µg | 4% |
| Copper | 0.085mg | 0.046mg | 4% |
| Protein | 24.85g | 23.45g | 3% |
| Magnesium | 23mg | 35mg | 3% |
| Polyunsaturated fat | 0.896g | 1.368g | 3% |
| Sodium | 58mg | 97mg | 2% |
| Vitamin B1 | 0.074mg | 0.089mg | 1% |
| Manganese | 0.013mg | 1% | |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Folate | 6µg | 2µg | 1% |
| Calcium | 12mg | 6mg | 1% |
| Cholesterol | 78mg | 78mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.278mg | 0.265mg | 0% |
| Threonine | 1.171mg | 1.035mg | 0% |
| Isoleucine | 1.157mg | 1.088mg | 0% |
| Leucine | 2.142mg | 1.919mg | 0% |
| Lysine | 2.38mg | 2.168mg | 0% |
| Methionine | 0.672mg | 0.699mg | 0% |
| Phenylalanine | 0.997mg | 0.922mg | 0% |
| Valine | 1.242mg | 1.216mg | 0% |
| Histidine | 0.931mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.001g | 0.127g | N/A |
| Omega-3 - DHA | 0.001g | 0.772g | N/A |
| Omega-3 - DPA | 0.013g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +139.8% |
| Contains more OtherOther | +50% |
| Contains more WaterWater | +22.8% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +158.8% |
| Contains less Sat. FatSaturated fat | -77.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.7% |
