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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Magnesium +22.9%
Contains more Iron +73.1%
Contains more Potassium +345.5%
Contains less Sodium -32.2%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Equal in Phosphorus - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 10% 31% 121% 10% 19% 10% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +50%
Contains more Magnesium +22.9%
Contains more Iron +73.1%
Contains more Potassium +345.5%
Contains less Sodium -32.2%
Contains more Zinc +136.4%
Contains more Copper +43.8%
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 Folate - 2
Equal in Vitamin B12 - 1.62
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
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 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 Folate - 2
Equal in Vitamin B12 - 1.62
Equal in Vitamin K - 0.1

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.