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  6. Swordfish vs. Navy bean raw

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

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What are the differences between swordfish and navy bean raw?

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, yet navy bean raw is higher in copper, folate, and vitamin B1.
  • Swordfish's daily need coverage for selenium is 123% more.
  • The amount of cholesterol in navy bean raw is lower.
  • The glycemic index of swordfish is lower.

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

Infographic

Swordfish vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +62.5%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +11316.7%
Contains more MagnesiumMagnesium +188.6%
Contains more CalciumCalcium +150%
Contains more IronIron +328.9%
Contains more CopperCopper +673.9%
Contains more ZincZinc +14.1%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +3038.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +658.5%
Contains more Vitamin B6Vitamin B6 +222%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +338.2%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B5Vitamin B5 +97.8%
Contains more FolateFolate +6500%

All nutrients comparison - raw data values

Nutrient Swordfish Navy bean raw DV% diff.
Selenium 68.5µg 0.6µg 123%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 1.22mg 50%
Protein 23.45g 6.15g 35%
Copper 0.046mg 0.356mg 34%
Folate 2µg 132µg 33%
Vitamin B6 0.615mg 0.191mg 33%
Phosphorus 304mg 100mg 29%
Cholesterol 78mg 0mg 26%
Vitamin B1 0.089mg 0.39mg 25%
Vitamin C 0mg 18.8mg 21%
Iron 0.45mg 1.93mg 19%
Manganese 0.013mg 0.408mg 17%
Magnesium 35mg 101mg 16%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B2 0.063mg 0.215mg 12%
Fats 7.93g 0.7g 11%
Monounsaturated fat 3.544g 0.052g 9%
Saturated fat 1.911g 0.085g 8%
Vitamin B5 0.417mg 0.825mg 8%
Polyunsaturated fat 1.368g 0.407g 6%
Potassium 499mg 307mg 6%
Calories 172kcal 67kcal 5%
Vitamin A 43µg 0µg 5%
Sodium 97mg 13mg 4%
Carbs 0g 13.05g 4%
Zinc 0.78mg 0.89mg 1%
Calcium 6mg 15mg 1%
Net carbs 0g 13.05g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.064mg 0%
Threonine 1.035mg 0.258mg 0%
Isoleucine 1.088mg 0.273mg 0%
Leucine 1.919mg 0.442mg 0%
Lysine 2.168mg 0.35mg 0%
Methionine 0.699mg 0.064mg 0%
Phenylalanine 0.922mg 0.31mg 0%
Valine 1.216mg 0.316mg 0%
Histidine 0.695mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +281.3%
Contains more FatsFats +1032.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%
Contains more OtherOther +163.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +6715.4%
Contains more Poly. FatPolyunsaturated fat +236.1%
Contains less Sat. FatSaturated fat -95.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.