Swordfish vs. Beans — In-Depth Nutrition Comparison
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Significant differences between swordfish and beans
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, beans are richer in fiber and copper.
- Swordfish covers your daily selenium needs 116% more than beans.
- Beans contain less cholesterol.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of swordfish is 0.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Beans, baked, canned, no salt added.
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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 PotassiumPotassium | +68.6% |
| Contains more IronIron | +55.2% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1422.2% |
| Contains more CalciumCalcium | +733.3% |
| Contains more CopperCopper | +347.8% |
| Contains more ZincZinc | +79.5% |
| Contains less SodiumSodium | -99% |
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 AVitamin A | +760% |
| Contains more Vitamin EVitamin E | +1506.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2052.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +373.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +151.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +68.5% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 4.5µg | 116% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0.43mg | 55% |
| Protein | 23.45g | 4.8g | 37% |
| Vitamin B6 | 0.615mg | 0.13mg | 37% |
| Phosphorus | 304mg | 104mg | 29% |
| Cholesterol | 78mg | 0mg | 26% |
| Fiber | 0g | 5.5g | 22% |
| Copper | 0.046mg | 0.206mg | 18% |
| Vitamin E | 2.41mg | 0.15mg | 15% |
| Fats | 7.93g | 0.4g | 12% |
| Monounsaturated fat | 3.544g | 0.035g | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Polyunsaturated fat | 1.368g | 0.172g | 8% |
| Choline | 77.5mg | 30.8mg | 8% |
| Saturated fat | 1.911g | 0.103g | 8% |
| Carbs | 0g | 20.49g | 7% |
| Folate | 2µg | 24µg | 6% |
| Potassium | 499mg | 296mg | 6% |
| Zinc | 0.78mg | 1.4mg | 6% |
| Vitamin B1 | 0.089mg | 0.15mg | 5% |
| Sodium | 97mg | 1mg | 4% |
| Vitamin A | 43µg | 5µg | 4% |
| Calcium | 6mg | 50mg | 4% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Calories | 172kcal | 105kcal | 3% |
| Iron | 0.45mg | 0.29mg | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin K | 0.1µg | 0.8µg | 1% |
| Magnesium | 35mg | 32mg | 1% |
| Net carbs | 0g | 14.99g | N/A |
| Sugar | 0g | 7.78g | N/A |
| Vitamin B2 | 0.063mg | 0.06mg | 0% |
| Trans fat | 0.056g | 0g | 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 | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +388.5% |
| Contains more FatsFats | +1882.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +375% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10025.7% |
| Contains more Poly. FatPolyunsaturated fat | +695.3% |
| Contains less Sat. FatSaturated fat | -94.6% |
