Swordfish vs. Chuck steak — In-Depth Nutrition Comparison
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Differences between Swordfish and Chuck steak
- Swordfish is higher in Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin E , however, Chuck steak is richer in Zinc, Vitamin B12, and Iron.
- Swordfish's daily need coverage for Vitamin D is 110% higher.
- Swordfish has 24 times more Vitamin E than Chuck steak. While Swordfish has 2.41mg of Vitamin E , Chuck steak has only 0.1mg.
- Swordfish has less Saturated Fat.
The food types used in this comparison are Fish, swordfish, cooked, dry heat and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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
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Magnesium
+59.1%
Contains
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Phosphorus
+57.5%
Contains
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Potassium
+53.5%
Contains
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Selenium
+149.1%
Contains
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Calcium
+166.7%
Contains
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Iron
+444.4%
Contains
less
Sodium
-26.8%
Contains
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Zinc
+1012.8%
Contains
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Copper
+67.4%
Equal in Manganese - 0.012
Contains
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Magnesium
+59.1%
Contains
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Phosphorus
+57.5%
Contains
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Potassium
+53.5%
Contains
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Selenium
+149.1%
Contains
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Calcium
+166.7%
Contains
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Iron
+444.4%
Contains
less
Sodium
-26.8%
Contains
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Zinc
+1012.8%
Contains
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Copper
+67.4%
Equal in Manganese - 0.012
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
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Vitamin A
+416%
Contains
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Vitamin E
+2310%
Contains
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Vitamin D
+16500%
Contains
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Vitamin B1
+34.8%
Contains
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Vitamin B3
+98.5%
Contains
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Vitamin B6
+64.9%
Contains
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Vitamin B2
+203.2%
Contains
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Vitamin B5
+80.3%
Contains
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Folate
+200%
Contains
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Vitamin B12
+87%
Contains
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Vitamin K
+1500%
Contains
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Vitamin A
+416%
Contains
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Vitamin E
+2310%
Contains
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Vitamin D
+16500%
Contains
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Vitamin B1
+34.8%
Contains
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Vitamin B3
+98.5%
Contains
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Vitamin B6
+64.9%
Contains
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Vitamin B2
+203.2%
Contains
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Vitamin B5
+80.3%
Contains
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Folate
+200%
Contains
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Vitamin B12
+87%
Contains
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Vitamin K
+1500%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+23.6%
Contains
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Other
+125%
Contains
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Fats
+147.7%
Equal in Protein - 24.98
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
24.98 g
Fats:
19.64 g
Carbs:
0 g
Water:
55.22 g
Other:
0.16 g
Contains
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Water
+23.6%
Contains
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Other
+125%
Contains
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Fats
+147.7%
Equal in Protein - 24.98
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.9%
Contains
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Polyunsaturated fat
+68.9%
Contains
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Monounsaturated Fat
+166.8%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
8.66 g
Monounsaturated Fat:
9.457 g
Polyunsaturated fat:
0.81 g
Contains
less
Saturated Fat
-77.9%
Contains
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Polyunsaturated fat
+68.9%
Contains
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Monounsaturated Fat
+166.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 24.98g |
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| Fats | 7.93g | 19.64g |
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| Calories | 172kcal | 277kcal |
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| Calcium | 6mg | 16mg |
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| Iron | 0.45mg | 2.45mg |
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| Magnesium | 35mg | 22mg |
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| Phosphorus | 304mg | 193mg |
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| Potassium | 499mg | 325mg |
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| Sodium | 97mg | 71mg |
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| Zinc | 0.78mg | 8.68mg |
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| Copper | 0.046mg | 0.077mg |
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| Manganese | 0.013mg | 0.012mg |
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| Selenium | 68.5µg | 27.5µg |
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| Vitamin A | 129IU | 25IU |
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| Vitamin A RAE | 43µg | 7µg |
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| Vitamin E | 2.41mg | 0.1mg |
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| Vitamin D | 666IU | 5IU |
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| Vitamin D | 16.6µg | 0.1µg |
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| Vitamin B1 | 0.089mg | 0.066mg |
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| Vitamin B2 | 0.063mg | 0.191mg |
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| Vitamin B3 | 9.254mg | 4.663mg |
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| Vitamin B5 | 0.417mg | 0.752mg |
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| Vitamin B6 | 0.615mg | 0.373mg |
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| Folate | 2µg | 6µg |
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| Vitamin B12 | 1.62µg | 3.03µg |
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| Vitamin K | 0.1µg | 1.6µg |
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| Tryptophan | 0.265mg | 0.281mg |
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| Threonine | 1.035mg | 1.099mg |
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| Isoleucine | 1.088mg | 1.062mg |
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| Leucine | 1.919mg | 2.009mg |
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| Lysine | 2.168mg | 2.184mg |
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| Methionine | 0.699mg | 0.709mg |
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| Phenylalanine | 0.922mg | 0.951mg |
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| Valine | 1.216mg | 1.129mg |
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| Histidine | 0.695mg | 0.809mg |
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| Cholesterol | 78mg | 87mg |
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| Trans Fat | 0.056g | 1.287g |
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| Saturated Fat | 1.911g | 8.66g |
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| Omega-3 - DHA | 0.772g | 0g |
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| Omega-3 - EPA | 0.127g | 0.001g |
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| Omega-3 - DPA | 0.168g | 0.004g |
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| Monounsaturated Fat | 3.544g | 9.457g |
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| Polyunsaturated fat | 1.368g | 0.81g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.006g |
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| Omega-6 - Linoleic acid | 0.619g |
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| Omega-3 - ALA | 0.041g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
56%
Minerals Daily Need Coverage Score
64%
65%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 6.749g)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
Chuck steak contains less Sodium (difference - 26mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.