Swordfish vs. Pastrami — In-Depth Nutrition Comparison
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What are the main differences between swordfish and pastrami?
- Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin E, yet pastrami is richer in zinc, iron, and vitamin B12.
- Swordfish's daily need coverage for vitamin D is 110% higher.
- Swordfish has 20 times more vitamin E than pastrami. Swordfish has 2.41mg of vitamin E, while pastrami has 0.12mg.
- Swordfish contains less sodium.
- Swordfish has a lower glycemic index than pastrami.
We used Fish, swordfish, cooked, dry heat and Beef, cured, pastrami 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 | +137.6% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains less SodiumSodium | -91% |
| Contains more SeleniumSelenium | +287% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +393.3% |
| Contains more CopperCopper | +97.8% |
| Contains more ZincZinc | +538.5% |
| Contains more ManganeseManganese | +107.7% |
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 | +2050% |
| Contains more Vitamin EVitamin E | +1908.3% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B1Vitamin B1 | +71.2% |
| Contains more Vitamin B3Vitamin B3 | +117.2% |
| Contains more Vitamin B5Vitamin B5 | +57.4% |
| Contains more Vitamin B6Vitamin B6 | +178.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +155.6% |
| Contains more Vitamin B12Vitamin B12 | +15.4% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 17.7µg | 92% |
| Vitamin D | 666IU | 4IU | 83% |
| Vitamin D | 16.6µg | 0.1µg | 83% |
| Sodium | 97mg | 1078mg | 43% |
| Zinc | 0.78mg | 4.98mg | 38% |
| Vitamin B3 | 9.254mg | 4.26mg | 31% |
| Vitamin B6 | 0.615mg | 0.221mg | 30% |
| Iron | 0.45mg | 2.22mg | 22% |
| Phosphorus | 304mg | 175mg | 18% |
| Vitamin E | 2.41mg | 0.12mg | 15% |
| Vitamin B12 | 1.62µg | 1.87µg | 10% |
| Potassium | 499mg | 210mg | 9% |
| Vitamin B2 | 0.063mg | 0.161mg | 8% |
| Polyunsaturated fat | 1.368g | 0.145g | 8% |
| Copper | 0.046mg | 0.091mg | 5% |
| Vitamin A | 43µg | 2µg | 5% |
| Monounsaturated fat | 3.544g | 2.118g | 4% |
| Magnesium | 35mg | 17mg | 4% |
| Saturated fat | 1.911g | 2.681g | 4% |
| Fats | 7.93g | 5.82g | 3% |
| Vitamin B1 | 0.089mg | 0.052mg | 3% |
| Protein | 23.45g | 21.8g | 3% |
| Vitamin B5 | 0.417mg | 0.265mg | 3% |
| Cholesterol | 78mg | 68mg | 3% |
| Folate | 2µg | 6µg | 1% |
| Vitamin K | 0.1µg | 0.7µg | 1% |
| Choline | 77.5mg | 81.6mg | 1% |
| Calories | 172kcal | 147kcal | 1% |
| Manganese | 0.013mg | 0.027mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Carbs | 0g | 0.36g | 0% |
| Net carbs | 0g | 0.36g | N/A |
| Calcium | 6mg | 10mg | 0% |
| Sugar | 0g | 0.1g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.141mg | 0% |
| Threonine | 1.035mg | 0.857mg | 0% |
| Isoleucine | 1.088mg | 0.976mg | 0% |
| Leucine | 1.919mg | 1.706mg | 0% |
| Lysine | 2.168mg | 1.812mg | 0% |
| Methionine | 0.699mg | 0.558mg | 0% |
| Phenylalanine | 0.922mg | 0.847mg | 0% |
| Valine | 1.216mg | 1.065mg | 0% |
| Histidine | 0.695mg | 0.684mg | 0% |
| Fructose | 0.01g | 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 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +36.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +591.7% |
~equal in
Protein
~21.8g
~equal in
Water
~69.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -28.7% |
| Contains more Mono. FatMonounsaturated fat | +67.3% |
| Contains more Poly. FatPolyunsaturated fat | +843.4% |
