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  6. Swordfish vs. Baked beans

Swordfish vs. Baked beans — In-Depth Nutrition Comparison

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What are the main differences between swordfish and baked beans?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, yet baked beans are richer in fiber and iron.
  • Swordfish's daily need coverage for selenium is 114% higher.
  • Baked beans contain less cholesterol.
  • Swordfish has a lower glycemic index than baked beans.

We used Fish, swordfish, cooked, dry heat and Beans, baked, home prepared types in this comparison.

Infographic

Swordfish vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PotassiumPotassium +39.4%
Contains more PhosphorusPhosphorus +178.9%
Contains less SodiumSodium -77%
Contains more SeleniumSelenium +1101.8%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +916.7%
Contains more IronIron +342.2%
Contains more CopperCopper +245.7%
Contains more ManganeseManganese +1861.5%
~equal in Zinc ~0.73mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +2168.1%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin B6Vitamin B6 +583.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more FolateFolate +2300%

All nutrients comparison - raw data values

Nutrient Swordfish Baked beans DV% diff.
Selenium 68.5µg 5.7µg 114%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.408mg 55%
Vitamin B6 0.615mg 0.09mg 40%
Protein 23.45g 5.54g 36%
Phosphorus 304mg 109mg 28%
Cholesterol 78mg 5mg 24%
Fiber 0g 5.5g 22%
Iron 0.45mg 1.99mg 19%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Sodium 97mg 422mg 14%
Copper 0.046mg 0.159mg 13%
Folate 2µg 48µg 12%
Manganese 0.013mg 0.255mg 11%
Carbs 0g 21.63g 7%
Calcium 6mg 61mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.417mg 0.155mg 5%
Monounsaturated fat 3.544g 2.133g 4%
Potassium 499mg 358mg 4%
Polyunsaturated fat 1.368g 0.74g 4%
Fats 7.93g 5.15g 4%
Vitamin B1 0.089mg 0.136mg 4%
Magnesium 35mg 43mg 2%
Calories 172kcal 155kcal 1%
Vitamin C 0mg 1.1mg 1%
Vitamin B2 0.063mg 0.049mg 1%
Net carbs 0g 16.13g N/A
Zinc 0.78mg 0.73mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Saturated fat 1.911g 1.948g 0%
Tryptophan 0.265mg 0.067mg 0%
Threonine 1.035mg 0.228mg 0%
Isoleucine 1.088mg 0.242mg 0%
Leucine 1.919mg 0.428mg 0%
Lysine 2.168mg 0.379mg 0%
Methionine 0.699mg 0.086mg 0%
Phenylalanine 0.922mg 0.287mg 0%
Valine 1.216mg 0.282mg 0%
Histidine 0.695mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +323.3%
Contains more FatsFats +54%
Contains more CarbsCarbs +∞%
Contains more OtherOther +597.2%
~equal in Water ~65.17g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +84.9%
~equal in Saturated fat ~1.948g

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.