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  6. Swordfish vs. Adzuki bean

Swordfish vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between swordfish and adzuki bean

  • Swordfish has more selenium, vitamin D, vitamin B12, and vitamin B3; however, adzuki bean is richer in folate, copper, manganese, iron, fiber, and zinc.
  • Adzuki bean's daily need coverage for folate is 155% more.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Beans, adzuki, mature seeds, raw.

Infographic

Swordfish vs Adzuki bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +2109.7%
Contains more MagnesiumMagnesium +262.9%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +1006.7%
Contains more CopperCopper +2278.3%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +25.3%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +13207.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +251.9%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +411.2%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B5Vitamin B5 +252.8%
Contains more FolateFolate +31000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Adzuki bean DV% diff.
Folate 2µg 622µg 155%
Selenium 68.5µg 3.1µg 119%
Copper 0.046mg 1.094mg 116%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Manganese 0.013mg 1.73mg 75%
Vitamin B12 1.62µg 0µg 68%
Iron 0.45mg 4.98mg 57%
Fiber 0g 12.7g 51%
Vitamin B3 9.254mg 2.63mg 41%
Zinc 0.78mg 5.04mg 39%
Vitamin B1 0.089mg 0.455mg 31%
Cholesterol 78mg 0mg 26%
Potassium 499mg 1254mg 22%
Magnesium 35mg 127mg 22%
Carbs 0g 62.9g 21%
Vitamin B5 0.417mg 1.471mg 21%
Vitamin B6 0.615mg 0.351mg 20%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B2 0.063mg 0.22mg 12%
Phosphorus 304mg 381mg 11%
Fats 7.93g 0.53g 11%
Monounsaturated fat 3.544g 0.05g 9%
Saturated fat 1.911g 0.191g 8%
Polyunsaturated fat 1.368g 0.113g 8%
Calories 172kcal 329kcal 8%
Protein 23.45g 19.87g 7%
Calcium 6mg 66mg 6%
Vitamin A 43µg 1µg 5%
Sodium 97mg 5mg 4%
Net carbs 0g 50.2g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.191mg 0%
Threonine 1.035mg 0.674mg 0%
Isoleucine 1.088mg 0.791mg 0%
Leucine 1.919mg 1.668mg 0%
Lysine 2.168mg 1.497mg 0%
Methionine 0.699mg 0.21mg 0%
Phenylalanine 0.922mg 1.052mg 0%
Valine 1.216mg 1.023mg 0%
Histidine 0.695mg 0.524mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +18%
Contains more FatsFats +1396.2%
Contains more WaterWater +407.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +805.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +6988%
Contains more Poly. FatPolyunsaturated fat +1110.6%
Contains less Sat. FatSaturated fat -90%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.