Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Hamburger — In-Depth Nutrition Comparison

Compare

Differences between swordfish and hamburgers

  • Swordfish is higher in vitamin B6, vitamin B3, and phosphorus; however, hamburgers are richer in iron, zinc, vitamin B2, folate, and vitamin B1.
  • Swordfish's daily need coverage for vitamin B6 is 32% higher.
  • Swordfish has 2 times more phosphorus than hamburgers. While swordfish has 304mg of phosphorus, hamburgers have only 136mg.
  • Swordfish has less saturated fat.
  • Swordfish has a lower glycemic index (0) than hamburgers (66).

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Swordfish vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +120.8%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -76.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1600%
Contains more IronIron +540%
Contains more CopperCopper +97.8%
Contains more ZincZinc +267.9%
Contains more ManganeseManganese +1569.2%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin B12Vitamin B12 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +296.8%
Contains more FolateFolate +2700%
~equal in Vitamin C ~0mg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more ProteinProtein +37.3%
Contains more WaterWater +60%
Contains more FatsFats +81.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +397.2%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Poly. FatPolyunsaturated fat +260%
Contains more Mono. FatMonounsaturated fat +55.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Hamburger DV% diff.
Selenium 68.5µg 125%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B6 0.615mg 0.203mg 32%
Iron 0.45mg 2.88mg 30%
Vitamin B3 9.254mg 5.365mg 24%
Phosphorus 304mg 136mg 24%
Zinc 0.78mg 2.87mg 19%
Vitamin E 2.41mg 16%
Sodium 97mg 414mg 14%
Folate 2µg 56µg 14%
Choline 77.5mg 14%
Saturated fat 1.911g 5.096g 14%
Vitamin B2 0.063mg 0.25mg 14%
Protein 23.45g 17.08g 13%
Vitamin B1 0.089mg 0.217mg 11%
Calcium 6mg 102mg 10%
Cholesterol 78mg 47mg 10%
Fats 7.93g 14.36g 10%
Manganese 0.013mg 0.217mg 9%
Vitamin B12 1.62µg 1.44µg 8%
Potassium 499mg 226mg 8%
Carbs 0g 24.1g 8%
Polyunsaturated fat 1.368g 0.38g 7%
Calories 172kcal 295kcal 6%
Monounsaturated fat 3.544g 5.495g 5%
Copper 0.046mg 0.091mg 5%
Vitamin A 43µg 0µg 5%
Fiber 0g 0.9g 4%
Magnesium 35mg 20mg 4%
Fructose 2.03g 3%
Vitamin B5 0.417mg 0.31mg 2%
Net carbs 0g 23.2g N/A
Sugar 0g 4.15g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0.814g N/A
Tryptophan 0.265mg 0.206mg 0%
Threonine 1.035mg 0.666mg 0%
Isoleucine 1.088mg 0.716mg 0%
Leucine 1.919mg 1.319mg 0%
Lysine 2.168mg 1.226mg 0%
Methionine 0.699mg 0.37mg 0%
Phenylalanine 0.922mg 0.677mg 0%
Valine 1.216mg 0.823mg 0%
Histidine 0.695mg 0.505mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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 Hamburger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
38%
Hamburger
Minerals Daily Need Coverage Score
64%
Swordfish
42%
Hamburger

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 317mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 3.185g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Hamburger
Hamburger is lower in Cholesterol (difference - 31mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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

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.