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  6. Swordfish vs. Beefsteak raw

Swordfish vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between swordfish and beefsteak raw

  • Swordfish has more vitamin D, selenium, vitamin B3, phosphorus, and vitamin B6; however, beefsteak raw is higher in vitamin B12, zinc, iron, and vitamin B2.
  • Swordfish covers your daily vitamin D needs 111% more than beefsteak raw.
  • Beefsteak raw contains 2 times less selenium than swordfish. Swordfish contains 68.5µg of selenium, while beefsteak raw contains 27.9µg.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Swordfish vs Beefsteak 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +33.1%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +145.5%
Contains more IronIron +344.4%
Contains more CopperCopper +71.7%
Contains more ZincZinc +579.5%
Contains less SodiumSodium -43.3%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +16500%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B12Vitamin B12 +66%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Beefsteak raw DV% diff.
Vitamin D 666IU 3IU 83%
Vitamin D 16.6µg 0.1µg 83%
Selenium 68.5µg 27.9µg 74%
Vitamin B12 1.62µg 2.69µg 45%
Zinc 0.78mg 5.3mg 41%
Vitamin B3 9.254mg 5.048mg 26%
Iron 0.45mg 2mg 19%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Phosphorus 304mg 220mg 12%
Vitamin B2 0.063mg 0.182mg 9%
Polyunsaturated fat 1.368g 0.189g 8%
Vitamin B5 0.417mg 8%
Vitamin B6 0.615mg 0.543mg 6%
Vitamin A 43µg 2µg 5%
Potassium 499mg 375mg 4%
Copper 0.046mg 0.079mg 4%
Cholesterol 78mg 67mg 4%
Protein 23.45g 21.38g 4%
Fats 7.93g 5.36g 4%
Monounsaturated fat 3.544g 2.354g 3%
Calories 172kcal 134kcal 2%
Magnesium 35mg 25mg 2%
Sodium 97mg 55mg 2%
Vitamin B1 0.089mg 0.075mg 1%
Manganese 0.013mg 1%
Vitamin K 0.1µg 1.5µg 1%
Calcium 6mg 5mg 0%
Folate 2µg 3µg 0%
Trans fat 0.056g 0.253g N/A
Saturated fat 1.911g 1.875g 0%
Tryptophan 0.265mg 0.262mg 0%
Threonine 1.035mg 1.099mg 0%
Isoleucine 1.088mg 1.09mg 0%
Leucine 1.919mg 2.011mg 0%
Lysine 2.168mg 2.247mg 0%
Methionine 0.699mg 0.621mg 0%
Phenylalanine 0.922mg 0.931mg 0%
Valine 1.216mg 1.152mg 0%
Histidine 0.695mg 0.868mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +47.9%
~equal in Protein ~21.38g
~equal in Carbs ~0g
~equal in Water ~72.93g
~equal in Other ~0.33g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +50.6%
Contains more Poly. FatPolyunsaturated fat +623.8%
~equal in Saturated fat ~1.875g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.