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Swordfish vs. Lablab — In-Depth Nutrition Comparison

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How are swordfish and lablab different?

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, lablab is richer in iron, copper, and manganese.
  • Daily need coverage for selenium for swordfish is 119% higher.
  • Lablab has less cholesterol.
  • Swordfish has a lower glycemic index (0) than lablab (45).

Fish, swordfish, cooked, dry heat and Hyacinth beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Swordfish vs Lablab 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%
Lablab
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more PotassiumPotassium +48.1%
Contains more PhosphorusPhosphorus +153.3%
Contains more SeleniumSelenium +2346.4%
Contains more MagnesiumMagnesium +134.3%
Contains more CalciumCalcium +566.7%
Contains more IronIron +917.8%
Contains more CopperCopper +641.3%
Contains more ZincZinc +265.4%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +3607.7%

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%
Lablab
2
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% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +70.3%
Contains more Vitamin B3Vitamin B3 +2151.6%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +1562.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +203.4%
Contains more FolateFolate +100%
~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
Lablab
3
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +188.1%
Contains more FatsFats +1267.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +305.6%
~equal in Water ~69.13g

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
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +13530.8%
Contains more Poly. FatPolyunsaturated fat +458.4%
Contains less Sat. FatSaturated fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Lablab DV% diff.
Selenium 68.5µg 2.8µg 119%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.411mg 55%
Iron 0.45mg 4.58mg 52%
Vitamin B6 0.615mg 0.037mg 44%
Copper 0.046mg 0.341mg 33%
Protein 23.45g 8.14g 31%
Phosphorus 304mg 120mg 26%
Cholesterol 78mg 0mg 26%
Manganese 0.013mg 0.482mg 20%
Zinc 0.78mg 2.85mg 19%
Vitamin E 2.41mg 16%
Vitamin B1 0.089mg 0.27mg 15%
Choline 77.5mg 14%
Magnesium 35mg 82mg 11%
Fats 7.93g 0.58g 11%
Monounsaturated fat 3.544g 0.026g 9%
Saturated fat 1.911g 0.099g 8%
Carbs 0g 20.69g 7%
Polyunsaturated fat 1.368g 0.245g 7%
Vitamin A 43µg 0µg 5%
Potassium 499mg 337mg 5%
Sodium 97mg 7mg 4%
Calcium 6mg 40mg 3%
Calories 172kcal 117kcal 3%
Vitamin B5 0.417mg 0.316mg 2%
Vitamin B2 0.063mg 0.037mg 2%
Folate 2µg 4µg 1%
Net carbs 0g 20.69g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.068mg 0%
Threonine 1.035mg 0.315mg 0%
Isoleucine 1.088mg 0.39mg 0%
Leucine 1.919mg 0.691mg 0%
Lysine 2.168mg 0.556mg 0%
Methionine 0.699mg 0.065mg 0%
Phenylalanine 0.922mg 0.41mg 0%
Valine 1.216mg 0.422mg 0%
Histidine 0.695mg 0.233mg 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 Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Lablab
Minerals Daily Need Coverage Score
64%
Swordfish
59%
Lablab

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 45)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.8)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Lablab
Lablab is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 1.812g)
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
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.