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 have more fiber and iron.
Daily need coverage for selenium for swordfish is 114% higher.
Refried beans are lower in cholesterol.
Refried beans have a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Refried beans, canned, traditional style (includes USDA commodity).

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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.

Swordfish

Refried beans

Contains more PotassiumPotassium	+56.4%
Contains more ZincZinc	+34.5%
Contains more PhosphorusPhosphorus	+230.4%
Contains less SodiumSodium	-73.8%
Contains more SeleniumSelenium	+1081%

Contains more CalciumCalcium	+383.3%
Contains more IronIron	+220%
Contains more CopperCopper	+180.4%
Contains more ManganeseManganese	+2123.1%

~equal in Magnesium ~35mg

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.

Swordfish

Refried beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2577.8%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+17.1%
Contains more Vitamin B3Vitamin B3	+2421.5%
Contains more Vitamin B5Vitamin B5	+120.6%
Contains more Vitamin B6Vitamin B6	+497.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+265.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+25.4%
Contains more Vitamin KVitamin K	+2000%
Contains more FolateFolate	+450%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	68.5µg	5.8µg	114%
Vitamin D	16.6µg	0µg	83%
Vitamin D	666IU	0IU	83%
Vitamin B12	1.62µg	0µg	68%
Vitamin B3	9.254mg	0.367mg	56%
Vitamin B6	0.615mg	0.103mg	39%
Protein	23.45g	4.98g	37%
Phosphorus	304mg	92mg	30%
Cholesterol	78mg	0mg	26%
Histidine	0.695mg	153mg	22%
Vitamin E	2.41mg	0.09mg	15%
Fiber	0g	3.7g	15%
Sodium	97mg	370mg	12%
Iron	0.45mg	1.44mg	12%
Manganese	0.013mg	0.289mg	12%
Choline	77.5mg	21.2mg	10%
Copper	0.046mg	0.129mg	9%
Fats	7.93g	2.01g	9%
Monounsaturated fat	3.544g	0.601g	7%
Vitamin C	0mg	6mg	7%
Saturated fat	1.911g	0.631g	6%
Polyunsaturated fat	1.368g	0.543g	6%
Potassium	499mg	319mg	5%
Vitamin A	43µg	0µg	5%
Carbs	0g	13.55g	5%
Vitamin B5	0.417mg	0.189mg	5%
Calories	172kcal	90kcal	4%
Starch		7.43g	3%
Vitamin K	0.1µg	2.1µg	2%
Folate	2µg	11µg	2%
Zinc	0.78mg	0.58mg	2%
Calcium	6mg	29mg	2%
Vitamin B2	0.063mg	0.079mg	1%
Vitamin B1	0.089mg	0.076mg	1%
Net carbs	0g	9.85g	N/A
Magnesium	35mg	35mg	0%
Sugar	0g	0.54g	N/A
Trans fat	0.056g	0.016g	N/A
Tryptophan	0.265mg	0.065mg	0%
Threonine	1.035mg	0.231mg	0%
Isoleucine	1.088mg	0.242mg	0%
Leucine	1.919mg	0.438mg	0%
Lysine	2.168mg	0.377mg	0%
Methionine	0.699mg	0.083mg	0%
Phenylalanine	0.922mg	0.297mg	0%
Valine	1.216mg	0.287mg	0%
Omega-3 - EPA	0.127g	0g	N/A
Omega-3 - DHA	0.772g	0g	N/A
Omega-3 - ALA		0.169g	N/A
Omega-3 - DPA	0.168g	0g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A