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.
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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 | +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.
| 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% |
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:
23.87 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
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
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.
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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 | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
46%
Minerals Daily Need Coverage Score
64%
50%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 4.162g)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
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.