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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.
  • The glycemic index of swordfish is lower.

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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +2040.6%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +2566.7%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +1833.3%
Contains more CopperCopper +2073.9%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +44.7%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1047.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +373.4%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +911.2%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +22100%
~equal in Vitamin C ~0mg

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
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 FatsFats +781.1%
Contains more WaterWater +520.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +900%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +4443.6%
Contains more Poly. FatPolyunsaturated fat +253.5%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Selenium 68.5µg 3.2µg 119%
Folate 2µg 444µg 111%
Copper 0.046mg 1mg 106%
Iron 0.45mg 8.7mg 103%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B1 0.089mg 0.9mg 68%
Fiber 0g 15.5g 62%
Vitamin B3 9.254mg 1.955mg 46%
Manganese 0.013mg 1mg 43%
Magnesium 35mg 160mg 30%
Potassium 499mg 1500mg 29%
Cholesterol 78mg 0mg 26%
Vitamin B6 0.615mg 0.286mg 25%
Carbs 0g 63.25g 21%
Phosphorus 304mg 440mg 19%
Calcium 6mg 160mg 15%
Vitamin E 2.41mg 0.21mg 15%
Choline 77.5mg 14%
Zinc 0.78mg 2.2mg 13%
Fats 7.93g 0.9g 11%
Vitamin B2 0.063mg 0.193mg 10%
Vitamin B5 0.417mg 0.899mg 10%
Monounsaturated fat 3.544g 0.078g 9%
Saturated fat 1.911g 0.232g 8%
Calories 172kcal 339kcal 8%
Polyunsaturated fat 1.368g 0.387g 7%
Vitamin K 0.1µg 5.6µg 5%
Vitamin A 43µg 0µg 5%
Protein 23.45g 21.25g 4%
Sodium 97mg 9mg 4%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.252mg 0%
Threonine 1.035mg 0.894mg 0%
Isoleucine 1.088mg 0.938mg 0%
Leucine 1.919mg 1.697mg 0%
Lysine 2.168mg 1.459mg 0%
Methionine 0.699mg 0.32mg 0%
Phenylalanine 0.922mg 1.149mg 0%
Valine 1.216mg 1.112mg 0%
Histidine 0.695mg 0.592mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
60%
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 is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 88mg)
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.