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Surimi vs Swordfish - In-Depth Nutrition Comparison

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Significant differences between Surimi and Swordfish

  • The amount of Selenium, Vitamin B3, Vitamin B6, Vitamin E , Potassium, Vitamin B5, and Vitamin B1 in Swordfish is higher than in Surimi.
  • Swordfish covers your daily Selenium needs 73% more than Surimi.
  • Surimi contains less Cholesterol.

Specific food types used in this comparison are Fish, surimi and Fish, swordfish, cooked, dry heat.

Infographic

Surimi vs Swordfish 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Surimi
2
:
Contains more Calcium +50%
Contains more Magnesium +22.9%
Contains more Iron +73.1%
Contains more Potassium +345.5%
Contains more Copper +43.8%
Contains more Zinc +136.4%
Contains less Sodium -32.2%
Equal in Phosphorus - 304
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 3% 10% 31% 11% 10% 121% 19%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Calcium +50%
Contains more Magnesium +22.9%
Contains more Iron +73.1%
Contains more Potassium +345.5%
Contains more Copper +43.8%
Contains more Zinc +136.4%
Contains less Sodium -32.2%
Equal in Phosphorus - 304

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Surimi
0
:
Contains more Vitamin A +92.5%
Contains more Vitamin E +282.5%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +4106.4%
Contains more Vitamin B5 +495.7%
Contains more Vitamin B6 +1950%
Equal in Vitamin B12 - 1.62
Equal in Vitamin K - 0.1
Equal in Folate - 2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 5% 13% 0% 5% 5% 5% 5% 7% 200% 1% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin A +92.5%
Contains more Vitamin E +282.5%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +4106.4%
Contains more Vitamin B5 +495.7%
Contains more Vitamin B6 +1950%
Equal in Vitamin B12 - 1.62
Equal in Vitamin K - 0.1
Equal in Folate - 2

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Surimi
95
Swordfish
Mineral Summary Score
27
Surimi
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Surimi
141%
Swordfish
Carbohydrates
7%
Surimi
0%
Swordfish
Fats
4%
Surimi
37%
Swordfish

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Surimi Swordfish
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 1.72g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

All nutrients comparison - raw data values

Nutrient Surimi Swordfish Opinion
Calories 99 172 Swordfish
Protein 15.18 23.45 Swordfish
Fats 0.9 7.93 Swordfish
Vitamin C 0 0
Carbs 6.85 0 Surimi
Cholesterol 30 78 Surimi
Vitamin D 666 Swordfish
Iron 0.26 0.45 Swordfish
Calcium 9 6 Surimi
Potassium 112 499 Swordfish
Magnesium 43 35 Surimi
Sugar 0 0
Fiber 0 0
Copper 0.032 0.046 Swordfish
Zinc 0.33 0.78 Swordfish
Starch
Phosphorus 282 304 Swordfish
Sodium 143 97 Swordfish
Vitamin A 67 129 Swordfish
Vitamin E 0.63 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.02 0.089 Swordfish
Vitamin B2 0.021 0.063 Swordfish
Vitamin B3 0.22 9.254 Swordfish
Vitamin B5 0.07 0.417 Swordfish
Vitamin B6 0.03 0.615 Swordfish
Vitamin B12 1.6 1.62 Swordfish
Vitamin K 0.1 0.1
Folate 2 2
Trans Fat 0.056 Surimi
Saturated Fat 0.191 1.911 Surimi
Monounsaturated Fat 0.149 3.544 Swordfish
Polyunsaturated fat 0.443 1.368 Swordfish
Tryptophan 0.092 0.265 Swordfish
Threonine 0.734 1.035 Swordfish
Isoleucine 0.709 1.088 Swordfish
Leucine 1.202 1.919 Swordfish
Lysine 1.387 2.168 Swordfish
Methionine 0.515 0.699 Swordfish
Phenylalanine 0.595 0.922 Swordfish
Valine 0.77 1.216 Swordfish
Histidine 0.35 0.695 Swordfish
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.