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  6. Swordfish vs. Cranberry bean raw

Swordfish vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between swordfish and cranberry bean raw

  • Swordfish has more vitamin D, selenium, vitamin B1,2, and vitamin B3; however, cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, and manganese.
  • Cranberry bean raw covers your daily folate needs 151% more than swordfish.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Beans, cranberry (roman), mature seeds, raw.

Infographic

Swordfish vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +439.4%
Contains more MagnesiumMagnesium +345.7%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +166.9%
Contains more IronIron +1011.1%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +365.4%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +6976.9%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +536%
Contains more Vitamin B6Vitamin B6 +99%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +739.3%
Contains more Vitamin B2Vitamin B2 +238.1%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more FolateFolate +30100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Cranberry bean raw DV% diff.
Folate 2µg 604µg 151%
Selenium 68.5µg 12.7µg 101%
Fiber 0g 24.7g 99%
Copper 0.046mg 0.794mg 83%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Iron 0.45mg 5mg 57%
Vitamin B1 0.089mg 0.747mg 55%
Vitamin B3 9.254mg 1.455mg 49%
Manganese 0.013mg 0.92mg 39%
Magnesium 35mg 156mg 29%
Zinc 0.78mg 3.63mg 26%
Cholesterol 78mg 0mg 26%
Potassium 499mg 1332mg 25%
Vitamin B6 0.615mg 0.309mg 24%
Carbs 0g 60.05g 20%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Calcium 6mg 127mg 12%
Vitamin B2 0.063mg 0.213mg 12%
Phosphorus 304mg 372mg 10%
Fats 7.93g 1.23g 10%
Monounsaturated fat 3.544g 0.106g 9%
Calories 172kcal 335kcal 8%
Saturated fat 1.911g 0.316g 7%
Vitamin B5 0.417mg 0.748mg 7%
Polyunsaturated fat 1.368g 0.527g 6%
Vitamin A 43µg 0µg 5%
Sodium 97mg 6mg 4%
Protein 23.45g 23.03g 1%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.273mg 0%
Threonine 1.035mg 0.969mg 0%
Isoleucine 1.088mg 1.017mg 0%
Leucine 1.919mg 1.838mg 0%
Lysine 2.168mg 1.58mg 0%
Methionine 0.699mg 0.346mg 0%
Phenylalanine 0.922mg 1.245mg 0%
Valine 1.216mg 1.205mg 0%
Histidine 0.695mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +544.7%
Contains more WaterWater +450.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +816.7%
~equal in Protein ~23.03g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +3243.4%
Contains more Poly. FatPolyunsaturated fat +159.6%
Contains less Sat. FatSaturated fat -83.5%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.