Swordfish vs. Beef tenderloin — In-Depth Nutrition Comparison
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Significant differences between swordfish and beef tenderloin
- Swordfish has more selenium, vitamin B3, vitamin B6, and phosphorus; however, beef tenderloin is richer in vitamin B12, iron, zinc, vitamin B2, and copper.
- Swordfish covers your daily selenium needs 83% more than beef tenderloin.
- Beef tenderloin has 3 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while beef tenderloin has 3mg.
- Swordfish contains less saturated fat.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.
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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.
| Contains more MagnesiumMagnesium | +59.1% |
| Contains more PotassiumPotassium | +50.8% |
| Contains more PhosphorusPhosphorus | +49.8% |
| Contains more SeleniumSelenium | +199.1% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +591.1% |
| Contains more CopperCopper | +167.4% |
| Contains more ZincZinc | +416.7% |
| Contains less SodiumSodium | -41.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +208.5% |
| Contains more Vitamin B5Vitamin B5 | +66.8% |
| Contains more Vitamin B6Vitamin B6 | +146% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +312.7% |
| Contains more Vitamin B12Vitamin B12 | +51.9% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Selenium | 68.5µg | 22.9µg | 83% |
| Vitamin B3 | 9.254mg | 3mg | 39% |
| Saturated fat | 1.911g | 9.72g | 35% |
| Vitamin B12 | 1.62µg | 2.46µg | 35% |
| Iron | 0.45mg | 3.11mg | 33% |
| Zinc | 0.78mg | 4.03mg | 30% |
| Vitamin B6 | 0.615mg | 0.25mg | 28% |
| Fats | 7.93g | 24.6g | 26% |
| Monounsaturated fat | 3.544g | 10.27g | 17% |
| Vitamin E | 2.41mg | 16% | |
| Vitamin B2 | 0.063mg | 0.26mg | 15% |
| Phosphorus | 304mg | 203mg | 14% |
| Copper | 0.046mg | 0.123mg | 9% |
| Calories | 172kcal | 324kcal | 8% |
| Vitamin A | 43µg | 0µg | 5% |
| Potassium | 499mg | 331mg | 5% |
| Vitamin B5 | 0.417mg | 0.25mg | 3% |
| Magnesium | 35mg | 22mg | 3% |
| Polyunsaturated fat | 1.368g | 1g | 2% |
| Choline | 77.5mg | 91mg | 2% |
| Sodium | 97mg | 57mg | 2% |
| Cholesterol | 78mg | 85mg | 2% |
| Folate | 2µg | 8µg | 2% |
| Protein | 23.45g | 23.9g | 1% |
| Calcium | 6mg | 9mg | 0% |
| Manganese | 0.013mg | 0.014mg | 0% |
| Vitamin B1 | 0.089mg | 0.09mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.268mg | 0% |
| Threonine | 1.035mg | 1.044mg | 0% |
| Isoleucine | 1.088mg | 1.075mg | 0% |
| Leucine | 1.919mg | 1.889mg | 0% |
| Lysine | 2.168mg | 1.989mg | 0% |
| Methionine | 0.699mg | 0.612mg | 0% |
| Phenylalanine | 0.922mg | 0.933mg | 0% |
| Valine | 1.216mg | 1.163mg | 0% |
| Histidine | 0.695mg | 0.818mg | 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
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more WaterWater | +41.1% |
| Contains more FatsFats | +210.2% |
| Contains more OtherOther | +769.4% |
~equal in
Protein
~23.9g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -80.3% |
| Contains more Poly. FatPolyunsaturated fat | +36.8% |
| Contains more Mono. FatMonounsaturated fat | +189.8% |
