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  6. Swordfish vs. Kidney beans raw

Swordfish vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are swordfish and kidney beans raw different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, and vitamin B3, while kidney beans raw is higher in copper, fiber, folate, iron, manganese, and vitamin B1.
  • Swordfish covers your daily need for selenium, 119% more than kidney beans raw.
  • Kidney beans raw has a higher glycemic index (22) than swordfish (0).

Fish, swordfish, cooked, dry heat and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Swordfish vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +2040.6%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +2283.3%
Contains more PotassiumPotassium +181.8%
Contains more IronIron +1722.2%
Contains more CopperCopper +1982.6%
Contains more ZincZinc +257.7%
Contains more PhosphorusPhosphorus +33.9%
Contains less SodiumSodium -75.3%
Contains more ManganeseManganese +7753.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +995.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +349.2%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +494.4%
Contains more Vitamin B2Vitamin B2 +247.6%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +19600%

All nutrients comparison - raw data values

Nutrient Swordfish Kidney beans raw DV% diff.
Selenium 68.5µg 3.2µg 119%
Copper 0.046mg 0.958mg 101%
Fiber 0g 24.9g 100%
Folate 2µg 394µg 98%
Iron 0.45mg 8.2mg 97%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 2.06mg 45%
Manganese 0.013mg 1.021mg 44%
Vitamin B1 0.089mg 0.529mg 37%
Potassium 499mg 1406mg 27%
Cholesterol 78mg 0mg 26%
Magnesium 35mg 140mg 25%
Carbs 0g 60.01g 20%
Zinc 0.78mg 2.79mg 18%
Vitamin B6 0.615mg 0.397mg 17%
Vitamin K 0.1µg 19µg 16%
Phosphorus 304mg 407mg 15%
Vitamin E 2.41mg 0.22mg 15%
Calcium 6mg 143mg 14%
Choline 77.5mg 14%
Vitamin B2 0.063mg 0.219mg 12%
Fats 7.93g 0.83g 11%
Monounsaturated fat 3.544g 0.064g 9%
Saturated fat 1.911g 0.12g 8%
Calories 172kcal 333kcal 8%
Vitamin B5 0.417mg 0.78mg 7%
Polyunsaturated fat 1.368g 0.457g 6%
Vitamin A 43µg 0µg 5%
Vitamin C 0mg 4.5mg 5%
Sodium 97mg 24mg 3%
Protein 23.45g 23.58g 0%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.279mg 0%
Threonine 1.035mg 0.992mg 0%
Isoleucine 1.088mg 1.041mg 0%
Leucine 1.919mg 1.882mg 0%
Lysine 2.168mg 1.618mg 0%
Methionine 0.699mg 0.355mg 0%
Phenylalanine 0.922mg 1.275mg 0%
Valine 1.216mg 1.233mg 0%
Histidine 0.695mg 0.656mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +855.4%
Contains more WaterWater +480.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +963.9%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +5437.5%
Contains more Poly. FatPolyunsaturated fat +199.3%
Contains less Sat. FatSaturated fat -93.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.