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Swordfish vs. Ground beef — In-Depth Nutrition Comparison

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What are the main differences between swordfish and ground beef?

  • Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin E, yet ground beef is richer in zinc, vitamin B12, and iron.
  • Swordfish's daily need coverage for vitamin D is 111% higher.
  • Swordfish has 20 times more vitamin E than ground beef. Swordfish has 2.41mg of vitamin E, while ground beef has 0.12mg.
  • Swordfish contains less saturated fat.

We used Fish, swordfish, cooked, dry heat and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this comparison.

Infographic

Swordfish vs Ground beef infographic
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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.
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +105.9%
Contains more PotassiumPotassium +107.1%
Contains more PhosphorusPhosphorus +83.1%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +258.6%
Contains more CalciumCalcium +450%
Contains more IronIron +404.4%
Contains more CopperCopper +71.7%
Contains more ZincZinc +648.7%
Contains less SodiumSodium -24.7%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +1908.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +74.5%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B6Vitamin B6 +97.7%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B12Vitamin B12 +53.7%
Contains more Vitamin KVitamin K +2800%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg
~equal in Choline ~73.2mg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more WaterWater +16.9%
Contains more FatsFats +93.8%
Contains more OtherOther +563.9%
~equal in Protein ~23.87g
~equal in Carbs ~0g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Poly. FatPolyunsaturated fat +235.3%
Contains more Mono. FatMonounsaturated fat +106.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Ground beef
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Ground beef DV% diff.
Selenium 68.5µg 19.1µg 90%
Vitamin D 666IU 2IU 83%
Vitamin D 16.6µg 0µg 83%
Zinc 0.78mg 5.84mg 46%
Vitamin B12 1.62µg 2.49µg 36%
Vitamin B3 9.254mg 4.026mg 33%
Iron 0.45mg 2.27mg 23%
Vitamin B6 0.615mg 0.311mg 23%
Phosphorus 304mg 166mg 20%
Saturated fat 1.911g 6.073g 19%
Vitamin E 2.41mg 0.12mg 15%
Fats 7.93g 15.37g 11%
Monounsaturated fat 3.544g 7.322g 9%
Potassium 499mg 241mg 8%
Vitamin B2 0.063mg 0.171mg 8%
Polyunsaturated fat 1.368g 0.408g 6%
Vitamin A 43µg 3µg 4%
Magnesium 35mg 17mg 4%
Copper 0.046mg 0.079mg 4%
Calories 172kcal 241kcal 3%
Vitamin B1 0.089mg 0.051mg 3%
Calcium 6mg 33mg 3%
Cholesterol 78mg 88mg 3%
Vitamin B5 0.417mg 0.512mg 2%
Vitamin K 0.1µg 2.9µg 2%
Protein 23.45g 23.87g 1%
Folate 2µg 7µg 1%
Choline 77.5mg 73.2mg 1%
Sodium 97mg 73mg 1%
Manganese 0.013mg 0.009mg 0%
Trans fat 0.056g 1.173g N/A
Tryptophan 0.265mg 0.121mg 0%
Threonine 1.035mg 0.923mg 0%
Isoleucine 1.088mg 1.055mg 0%
Leucine 1.919mg 1.861mg 0%
Lysine 2.168mg 1.976mg 0%
Methionine 0.699mg 0.614mg 0%
Phenylalanine 0.922mg 0.931mg 0%
Valine 1.216mg 1.172mg 0%
Histidine 0.695mg 0.775mg 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 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
72%
Swordfish
46%
Ground beef
Minerals Daily Need Coverage Score
64%
Swordfish
50%
Ground beef

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 4.162g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 24mg)
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.

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.