Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Swordfish
  5. Compare
  6. Swordfish vs. Lupin Bean Raw

Swordfish vs. Lupin Bean Raw — In-Depth Nutrition Comparison

Compare

What are the differences between swordfish and lupin Bean Raw?

  • Swordfish is higher in vitamin D, selenium, vitamin B12, and vitamin B3, yet lupin Bean Raw is higher in copper, manganese, folate, fiber, iron, and vitamin B1.
  • Swordfish's daily need coverage for vitamin D is 111% more.

We used Fish, swordfish, cooked, dry heat and Lupins, mature seeds, raw types in this article.

Infographic

Swordfish vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +735.4%
Contains more MagnesiumMagnesium +465.7%
Contains more CalciumCalcium +2833.3%
Contains more PotassiumPotassium +103%
Contains more IronIron +868.9%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +509%
Contains more PhosphorusPhosphorus +44.7%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +18223.1%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +322.6%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +619.1%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more FolateFolate +17650%

All nutrients comparison - raw data values

Nutrient Swordfish Lupin Bean Raw DV% diff.
Selenium 68.5µg 8.2µg 110%
Copper 0.046mg 1.022mg 108%
Manganese 0.013mg 2.382mg 103%
Folate 2µg 355µg 88%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Fiber 0g 18.9g 76%
Vitamin B12 1.62µg 0µg 68%
Iron 0.45mg 4.36mg 49%
Vitamin B1 0.089mg 0.64mg 46%
Vitamin B3 9.254mg 2.19mg 44%
Magnesium 35mg 198mg 39%
Zinc 0.78mg 4.75mg 36%
Cholesterol 78mg 0mg 26%
Protein 23.45g 36.17g 25%
Vitamin B6 0.615mg 0.357mg 20%
Phosphorus 304mg 440mg 19%
Calcium 6mg 176mg 17%
Vitamin E 2.41mg 16%
Potassium 499mg 1013mg 15%
Choline 77.5mg 14%
Carbs 0g 40.37g 13%
Vitamin B2 0.063mg 0.22mg 12%
Calories 172kcal 371kcal 10%
Polyunsaturated fat 1.368g 2.439g 7%
Vitamin B5 0.417mg 0.75mg 7%
Vitamin A 43µg 0µg 5%
Vitamin C 0mg 4.8mg 5%
Sodium 97mg 15mg 4%
Fats 7.93g 9.74g 3%
Saturated fat 1.911g 1.156g 3%
Monounsaturated fat 3.544g 3.94g 1%
Net carbs 0g 21.47g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.289mg 0%
Threonine 1.035mg 1.331mg 0%
Isoleucine 1.088mg 1.615mg 0%
Leucine 1.919mg 2.743mg 0%
Lysine 2.168mg 1.933mg 0%
Methionine 0.699mg 0.255mg 0%
Phenylalanine 0.922mg 1.435mg 0%
Valine 1.216mg 1.51mg 0%
Histidine 0.695mg 1.03mg 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

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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +553.8%
Contains more ProteinProtein +54.2%
Contains more FatsFats +22.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +811.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -39.5%
Contains more Mono. FatMonounsaturated fat +11.2%
Contains more Poly. FatPolyunsaturated fat +78.3%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.