Swordfish vs. Refried beans — In-Depth Nutrition Comparison
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The main differences between Swordfish and Refried beans
- Swordfish has more Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin E , however, Refried beans has more Fiber, and Iron.
- Daily need coverage for Selenium from Swordfish is 114% higher.
- Refried beans are lower in Cholesterol.
Food types used in this article are Fish, swordfish, cooked, dry heat and Refried beans, canned, traditional style (includes USDA commodity).
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.
Contains
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Phosphorus
+230.4%
Contains
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Potassium
+56.4%
Contains
less
Sodium
-73.8%
Contains
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Zinc
+34.5%
Contains
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Selenium
+1081%
Contains
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Calcium
+383.3%
Contains
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Iron
+220%
Contains
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Copper
+180.4%
Contains
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Manganese
+2123.1%
Equal in Magnesium - 35
Contains
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Phosphorus
+230.4%
Contains
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Potassium
+56.4%
Contains
less
Sodium
-73.8%
Contains
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Zinc
+34.5%
Contains
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Selenium
+1081%
Contains
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Calcium
+383.3%
Contains
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Iron
+220%
Contains
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Copper
+180.4%
Contains
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Manganese
+2123.1%
Equal in Magnesium - 35
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
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Vitamin A
+∞%
Contains
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Vitamin E
+2577.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+17.1%
Contains
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Vitamin B3
+2421.5%
Contains
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Vitamin B5
+120.6%
Contains
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Vitamin B6
+497.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+25.4%
Contains
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Folate
+450%
Contains
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Vitamin K
+2000%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2577.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+17.1%
Contains
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Vitamin B3
+2421.5%
Contains
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Vitamin B5
+120.6%
Contains
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Vitamin B6
+497.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+25.4%
Contains
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Folate
+450%
Contains
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Vitamin K
+2000%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+370.9%
Contains
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Fats
+294.5%
Contains
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Carbs
+∞%
Contains
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Water
+13.9%
Contains
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Other
+375%
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Contains
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Protein
+370.9%
Contains
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Fats
+294.5%
Contains
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Carbs
+∞%
Contains
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Water
+13.9%
Contains
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Other
+375%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+489.7%
Contains
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Polyunsaturated fat
+151.9%
Contains
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Saturated Fat
-67%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
0.631 g
Monounsaturated Fat:
0.601 g
Polyunsaturated fat:
0.543 g
Contains
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Monounsaturated Fat
+489.7%
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Polyunsaturated fat
+151.9%
Contains
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Saturated Fat
-67%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 9.85g |
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| Protein | 23.45g | 4.98g |
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| Fats | 7.93g | 2.01g |
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| Carbs | 0g | 13.55g |
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| Calories | 172kcal | 90kcal |
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| Starch | 7.43g |
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| Sugar | 0g | 0.54g |
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| Fiber | 0g | 3.7g |
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| Calcium | 6mg | 29mg |
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| Iron | 0.45mg | 1.44mg |
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| Magnesium | 35mg | 35mg | |
| Phosphorus | 304mg | 92mg |
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| Potassium | 499mg | 319mg |
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| Sodium | 97mg | 370mg |
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| Zinc | 0.78mg | 0.58mg |
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| Copper | 0.046mg | 0.129mg |
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| Manganese | 0.013mg | 0.289mg |
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| Selenium | 68.5µg | 5.8µg |
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| Vitamin A | 129IU | 0IU |
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| Vitamin A RAE | 43µg | 0µg |
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| Vitamin E | 2.41mg | 0.09mg |
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| Vitamin D | 666IU | 0IU |
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| Vitamin D | 16.6µg | 0µg |
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| Vitamin C | 0mg | 6mg |
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| Vitamin B1 | 0.089mg | 0.076mg |
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| Vitamin B2 | 0.063mg | 0.079mg |
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| Vitamin B3 | 9.254mg | 0.367mg |
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| Vitamin B5 | 0.417mg | 0.189mg |
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| Vitamin B6 | 0.615mg | 0.103mg |
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| Folate | 2µg | 11µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg | 2.1µg |
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| Tryptophan | 0.265mg | 0.065mg |
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| Threonine | 1.035mg | 0.231mg |
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| Isoleucine | 1.088mg | 0.242mg |
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| Leucine | 1.919mg | 0.438mg |
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| Lysine | 2.168mg | 0.377mg |
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| Methionine | 0.699mg | 0.083mg |
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| Phenylalanine | 0.922mg | 0.297mg |
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| Valine | 1.216mg | 0.287mg |
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| Histidine | 0.695mg | 153mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g | 0.016g |
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| Saturated Fat | 1.911g | 0.631g |
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| Omega-3 - DHA | 0.772g | 0g |
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| Omega-3 - EPA | 0.127g | 0g |
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| Omega-3 - DPA | 0.168g | 0g |
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| Monounsaturated Fat | 3.544g | 0.601g |
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| Polyunsaturated fat | 1.368g | 0.543g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.008g |
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| Omega-6 - Linoleic acid | 0.36g |
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| Omega-3 - ALA | 0.169g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
95%
10%
Minerals Daily Need Coverage Score
64%
33%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 273mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Refried beans is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Refried beans is lower in Saturated Fat (difference - 1.28g)
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.