Swordfish vs. Flank steak — In-Depth Nutrition Comparison

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How are swordfish and flank steak different?

Swordfish is higher in selenium, vitamin E, phosphorus, and vitamin B3; however, flank steak is richer in zinc, iron, vitamin B2, and choline.
Daily need coverage for selenium for swordfish is 71% higher.
Swordfish contains 6 times more vitamin E than flank steak. While swordfish contains 2.41mg of vitamin E, flank steak contains only 0.38mg.
Swordfish has less saturated fat.

Fish, swordfish, cooked, dry heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

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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.

Swordfish

Flank steak

Contains more MagnesiumMagnesium	+52.2%
Contains more PotassiumPotassium	+47.2%
Contains more PhosphorusPhosphorus	+44.8%
Contains more ManganeseManganese	+44.4%
Contains more SeleniumSelenium	+133%

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+286.7%
Contains more CopperCopper	+78.3%
Contains more ZincZinc	+528.2%
Contains less SodiumSodium	-42.3%

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.

Swordfish

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+534.2%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+18.7%
Contains more Vitamin B3Vitamin B3	+25.7%

Contains more Vitamin B2Vitamin B2	+111.1%
Contains more Vitamin B5Vitamin B5	+30.7%
Contains more Vitamin KVitamin K	+1300%
Contains more FolateFolate	+350%
Contains more CholineCholine	+36%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.579mg

~equal in Vitamin B12 ~1.63µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D	666IU		83%
Vitamin D	16.6µg		83%
Selenium	68.5µg	29.4µg	71%
Zinc	0.78mg	4.9mg	37%
Iron	0.45mg	1.74mg	16%
Vitamin E	2.41mg	0.38mg	14%
Phosphorus	304mg	210mg	13%
Vitamin B3	9.254mg	7.363mg	12%
Protein	23.45g	27.66g	8%
Saturated fat	1.911g	3.395g	7%
Polyunsaturated fat	1.368g	0.322g	7%
Potassium	499mg	339mg	5%
Vitamin A	43µg	0µg	5%
Choline	77.5mg	105.4mg	5%
Vitamin B2	0.063mg	0.133mg	5%
Copper	0.046mg	0.082mg	4%
Magnesium	35mg	23mg	3%
Vitamin B5	0.417mg	0.545mg	3%
Vitamin B6	0.615mg	0.579mg	3%
Sodium	97mg	56mg	2%
Folate	2µg	9µg	2%
Vitamin K	0.1µg	1.4µg	1%
Monounsaturated fat	3.544g	3.317g	1%
Calories	172kcal	192kcal	1%
Vitamin B1	0.089mg	0.075mg	1%
Calcium	6mg	20mg	1%
Fats	7.93g	8.23g	0%
Cholesterol	78mg	79mg	0%
Manganese	0.013mg	0.009mg	0%
Vitamin B12	1.62µg	1.63µg	0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.182mg	0%
Threonine	1.035mg	1.105mg	0%
Isoleucine	1.088mg	1.259mg	0%
Leucine	1.919mg	2.201mg	0%
Lysine	2.168mg	2.338mg	0%
Methionine	0.699mg	0.72mg	0%
Phenylalanine	0.922mg	1.093mg	0%
Valine	1.216mg	1.372mg	0%
Histidine	0.695mg	0.883mg	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