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  6. Swordfish vs. Broad bean raw

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

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The main differences between swordfish and broad bean raw

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6; however, broad bean raw has more copper, folate, vitamin K, fiber, and manganese.
  • Daily need coverage for selenium for swordfish is 123% higher.
  • Broad bean raw has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Beans, fava, in pod, raw.

Infographic

Swordfish vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more PotassiumPotassium +50.3%
Contains more PhosphorusPhosphorus +135.7%
Contains more SeleniumSelenium +8462.5%
Contains more CalciumCalcium +516.7%
Contains more IronIron +244.4%
Contains more CopperCopper +773.9%
Contains more ZincZinc +28.2%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +4984.6%
~equal in Magnesium ~33mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin EVitamin E +107.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +311.5%
Contains more Vitamin B5Vitamin B5 +85.3%
Contains more Vitamin B6Vitamin B6 +491.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +49.4%
Contains more Vitamin B2Vitamin B2 +360.3%
Contains more Vitamin KVitamin K +40800%
Contains more FolateFolate +7300%

All nutrients comparison - raw data values

Nutrient Swordfish Broad bean raw DV% diff.
Selenium 68.5µg 0.8µg 123%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 2.249mg 44%
Copper 0.046mg 0.402mg 40%
Vitamin B6 0.615mg 0.104mg 39%
Folate 2µg 148µg 37%
Vitamin K 0.1µg 40.9µg 34%
Protein 23.45g 7.92g 31%
Fiber 0g 7.5g 30%
Manganese 0.013mg 0.661mg 28%
Cholesterol 78mg 0mg 26%
Phosphorus 304mg 129mg 25%
Vitamin B2 0.063mg 0.29mg 17%
Iron 0.45mg 1.55mg 14%
Choline 77.5mg 14%
Fats 7.93g 0.73g 11%
Monounsaturated fat 3.544g 0.104g 9%
Saturated fat 1.911g 0.118g 8%
Vitamin E 2.41mg 1.16mg 8%
Polyunsaturated fat 1.368g 0.342g 7%
Carbs 0g 17.63g 6%
Potassium 499mg 332mg 5%
Vitamin B5 0.417mg 0.225mg 4%
Calories 172kcal 88kcal 4%
Vitamin B1 0.089mg 0.133mg 4%
Vitamin C 0mg 3.7mg 4%
Vitamin A 43µg 17µg 3%
Sodium 97mg 25mg 3%
Calcium 6mg 37mg 3%
Zinc 0.78mg 1mg 2%
Net carbs 0g 10.13g N/A
Magnesium 35mg 33mg 0%
Sugar 0g 9.21g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +196.1%
Contains more FatsFats +986.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +211.1%
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +3307.7%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -93.8%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.