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  6. Swordfish vs. Green bean raw

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

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Summary of differences between swordfish and green bean raw

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E, while green bean raw has more vitamin K and vitamin C.
  • Swordfish covers your daily need for selenium, 123% more than green bean raw.
  • The amount of cholesterol in green bean raw is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of green bean raw is 20.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Beans, snap, green, raw.

Infographic

Swordfish vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +136.5%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +700%
Contains more SeleniumSelenium +11316.7%
Contains more CalciumCalcium +516.7%
Contains more IronIron +128.9%
Contains more CopperCopper +50%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +1561.5%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +22.9%
Contains more Vitamin EVitamin E +487.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1160.8%
Contains more Vitamin B5Vitamin B5 +85.3%
Contains more Vitamin B6Vitamin B6 +336.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +406.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +1550%
~equal in Vitamin B1 ~0.082mg

All nutrients comparison - raw data values

Nutrient Swordfish Green bean raw DV% diff.
Selenium 68.5µg 0.6µg 123%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.734mg 53%
Protein 23.45g 1.83g 43%
Phosphorus 304mg 38mg 38%
Vitamin B6 0.615mg 0.141mg 36%
Vitamin K 0.1µg 43µg 36%
Cholesterol 78mg 0mg 26%
Vitamin C 0mg 12.2mg 14%
Vitamin E 2.41mg 0.41mg 13%
Fats 7.93g 0.22g 12%
Fiber 0g 2.7g 11%
Choline 77.5mg 15.3mg 11%
Monounsaturated fat 3.544g 0.01g 9%
Manganese 0.013mg 0.216mg 9%
Folate 2µg 33µg 8%
Potassium 499mg 211mg 8%
Saturated fat 1.911g 0.05g 8%
Polyunsaturated fat 1.368g 0.113g 8%
Iron 0.45mg 1.03mg 7%
Calories 172kcal 31kcal 7%
Zinc 0.78mg 0.24mg 5%
Sodium 97mg 6mg 4%
Vitamin B5 0.417mg 0.225mg 4%
Vitamin B2 0.063mg 0.104mg 3%
Calcium 6mg 37mg 3%
Copper 0.046mg 0.069mg 3%
Fructose 1.39g 2%
Magnesium 35mg 25mg 2%
Carbs 0g 6.97g 2%
Vitamin B1 0.089mg 0.082mg 1%
Vitamin A 43µg 35µg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.019mg 0%
Threonine 1.035mg 0.079mg 0%
Isoleucine 1.088mg 0.066mg 0%
Leucine 1.919mg 0.112mg 0%
Lysine 2.168mg 0.088mg 0%
Methionine 0.699mg 0.022mg 0%
Phenylalanine 0.922mg 0.067mg 0%
Valine 1.216mg 0.09mg 0%
Histidine 0.695mg 0.034mg 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

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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1181.4%
Contains more FatsFats +3504.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.3%
Contains more OtherOther +83.3%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +35340%
Contains more Poly. FatPolyunsaturated fat +1110.6%
Contains less Sat. FatSaturated fat -97.4%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.