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  6. Swordfish vs. Lentil soup

Swordfish vs. Lentil soup — In-Depth Nutrition Comparison

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How are swordfish and lentil soup different?

  • Swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium, while lentil soup is higher in iron.
  • Swordfish covers your daily need for selenium, 124% more than lentil soup.
  • Swordfish contains 26 times more cholesterol than lentil soup. Swordfish contains 78mg of cholesterol, while lentil soup contains 3mg.
  • Lentil soup has a higher glycemic index (44) than swordfish (0).

Fish, swordfish, cooked, dry heat and Soup, lentil with ham, canned, ready-to-serve types were used in this article.

Infographic

Swordfish vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +288.9%
Contains more PotassiumPotassium +246.5%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +310.8%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +22733.3%
Contains more CalciumCalcium +183.3%
Contains more IronIron +137.8%
Contains more CopperCopper +52.2%
Contains more ManganeseManganese +823.1%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +1598%
Contains more Vitamin B5Vitamin B5 +197.9%
Contains more Vitamin B6Vitamin B6 +583.3%
Contains more Vitamin B12Vitamin B12 +1250%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +900%

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +527%
Contains more FatsFats +608%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +241.7%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +581.5%
Contains more Poly. FatPolyunsaturated fat +952.3%
Contains less Sat. FatSaturated fat -76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Lentil soup DV% diff.
Selenium 68.5µg 0.3µg 124%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 0.12µg 63%
Vitamin B3 9.254mg 0.545mg 54%
Vitamin B6 0.615mg 0.09mg 40%
Protein 23.45g 3.74g 39%
Phosphorus 304mg 74mg 33%
Cholesterol 78mg 3mg 25%
Sodium 97mg 532mg 19%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Fats 7.93g 1.12g 10%
Potassium 499mg 144mg 10%
Monounsaturated fat 3.544g 0.52g 8%
Polyunsaturated fat 1.368g 0.13g 8%
Iron 0.45mg 1.07mg 8%
Saturated fat 1.911g 0.45g 7%
Vitamin B5 0.417mg 0.14mg 6%
Calories 172kcal 56kcal 6%
Magnesium 35mg 9mg 6%
Manganese 0.013mg 0.12mg 5%
Folate 2µg 20µg 5%
Vitamin A 43µg 7µg 4%
Zinc 0.78mg 0.3mg 4%
Copper 0.046mg 0.07mg 3%
Carbs 0g 8.16g 3%
Vitamin B1 0.089mg 0.07mg 2%
Vitamin C 0mg 1.7mg 2%
Calcium 6mg 17mg 1%
Vitamin B2 0.063mg 0.045mg 1%
Net carbs 0g 8.16g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 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 Lentil soup
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
8%
Lentil soup
Minerals Daily Need Coverage Score
64%
Swordfish
21%
Lentil soup

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 75mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 1.461g)
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
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.