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  6. Swordfish vs. Black turtle bean

Swordfish vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between Swordfish and Black turtle bean?

  • Swordfish is higher in Selenium, Vitamin D, Vitamin B12, and Vitamin B3, yet Black turtle bean is higher in Folate, Copper, Iron, Vitamin B1, Fiber, and Manganese.
  • Swordfish's daily need coverage for Selenium is 119% more.

We used Fish, swordfish, cooked, dry heat and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Swordfish vs Black turtle 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.
Swordfish
Swordfish
1
:
9
Black turtle bean
Black turtle bean
Contains more Selenium +2040.6%
Contains more Calcium +2566.7%
Contains more Iron +1833.3%
Contains more Magnesium +357.1%
Contains more Phosphorus +44.7%
Contains more Potassium +200.6%
Contains less Sodium -90.7%
Contains more Zinc +182.1%
Contains more Copper +2073.9%
Contains more Manganese +7592.3%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Selenium +2040.6%
Contains more Calcium +2566.7%
Contains more Iron +1833.3%
Contains more Magnesium +357.1%
Contains more Phosphorus +44.7%
Contains more Potassium +200.6%
Contains less Sodium -90.7%
Contains more Zinc +182.1%
Contains more Copper +2073.9%
Contains more Manganese +7592.3%

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.
Swordfish
Swordfish
6
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin A +658.8%
Contains more Vitamin E +1047.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +373.4%
Contains more Vitamin B6 +115%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +911.2%
Contains more Vitamin B2 +206.3%
Contains more Vitamin B5 +115.6%
Contains more Folate +22100%
Contains more Vitamin K +5500%
Swordfish
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +658.8%
Contains more Vitamin E +1047.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +373.4%
Contains more Vitamin B6 +115%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +911.2%
Contains more Vitamin B2 +206.3%
Contains more Vitamin B5 +115.6%
Contains more Folate +22100%
Contains more Vitamin K +5500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
2
Black turtle bean
Black turtle bean
Contains more Protein +10.4%
Contains more Fats +781.1%
Contains more Water +520.5%
Contains more Carbs +∞%
Contains more Other +900%
Equal in Protein - 21.25
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Protein +10.4%
Contains more Fats +781.1%
Contains more Water +520.5%
Contains more Carbs +∞%
Contains more Other +900%
Equal in Protein - 21.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +4443.6%
Contains more Polyunsaturated fat +253.5%
Contains less Saturated Fat -87.9%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +4443.6%
Contains more Polyunsaturated fat +253.5%
Contains less Saturated Fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Black turtle bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Black turtle bean Opinion
Net carbs 0g 47.75g Black turtle bean
Protein 23.45g 21.25g Swordfish
Fats 7.93g 0.9g Swordfish
Carbs 0g 63.25g Black turtle bean
Calories 172kcal 339kcal Black turtle bean
Sugar 0g 2.12g Swordfish
Fiber 0g 15.5g Black turtle bean
Calcium 6mg 160mg Black turtle bean
Iron 0.45mg 8.7mg Black turtle bean
Magnesium 35mg 160mg Black turtle bean
Phosphorus 304mg 440mg Black turtle bean
Potassium 499mg 1500mg Black turtle bean
Sodium 97mg 9mg Black turtle bean
Zinc 0.78mg 2.2mg Black turtle bean
Copper 0.046mg 1mg Black turtle bean
Manganese 0.013mg 1mg Black turtle bean
Selenium 68.5µg 3.2µg Swordfish
Vitamin A 129IU 17IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.21mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.9mg Black turtle bean
Vitamin B2 0.063mg 0.193mg Black turtle bean
Vitamin B3 9.254mg 1.955mg Swordfish
Vitamin B5 0.417mg 0.899mg Black turtle bean
Vitamin B6 0.615mg 0.286mg Swordfish
Folate 2µg 444µg Black turtle bean
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 5.6µg Black turtle bean
Tryptophan 0.265mg 0.252mg Swordfish
Threonine 1.035mg 0.894mg Swordfish
Isoleucine 1.088mg 0.938mg Swordfish
Leucine 1.919mg 1.697mg Swordfish
Lysine 2.168mg 1.459mg Swordfish
Methionine 0.699mg 0.32mg Swordfish
Phenylalanine 0.922mg 1.149mg Black turtle bean
Valine 1.216mg 1.112mg Swordfish
Histidine 0.695mg 0.592mg Swordfish
Cholesterol 78mg 0mg Black turtle bean
Trans Fat 0.056g 0g Black turtle bean
Saturated Fat 1.911g 0.232g Black turtle bean
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 0.078g Swordfish
Polyunsaturated fat 1.368g 0.387g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
Swordfish
65%
Black turtle bean
Minerals Daily Need Coverage Score
64%
Swordfish
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 20)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 88mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.679g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.