Swordfish vs. Rib eye steak — In-Depth Nutrition Comparison
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How are swordfish and rib eye steak different?
- Swordfish is richer in vitamin D, selenium, vitamin B3, phosphorus, and vitamin E, while rib eye steak is higher in zinc, iron, vitamin B12, and vitamin B2.
- Swordfish covers your daily need for vitamin D, 110% more than rib eye steak.
- Swordfish contains 24 times more vitamin E than rib eye steak. Swordfish contains 2.41mg of vitamin E, while rib eye steak contains 0.1mg.
- Swordfish is lower in saturated fat.
Fish, swordfish, cooked, dry heat and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.
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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 | +59.1% |
| Contains more PotassiumPotassium | +91.9% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +130.6% |
| Contains more CalciumCalcium | +83.3% |
| Contains more IronIron | +397.8% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +657.7% |
| Contains less SodiumSodium | -44.3% |
| Contains more ManganeseManganese | +515.4% |
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 | +437.5% |
| Contains more Vitamin EVitamin E | +2310% |
| Contains more Vitamin DVitamin D | +8200% |
| Contains more Vitamin B1Vitamin B1 | +25.4% |
| Contains more Vitamin B3Vitamin B3 | +88.5% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
| Contains more CholineCholine | +58.8% |
| Contains more Vitamin B2Vitamin B2 | +355.6% |
| Contains more Vitamin B5Vitamin B5 | +28.5% |
| Contains more Vitamin B12Vitamin B12 | +29.6% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +3500% |
| Contains more FatsFats | +175% |
~equal in
Protein
~23.69g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
9.684 g
Monounsaturated fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 g
| Contains less Sat. FatSaturated fat | -80.3% |
| Contains more Poly. FatPolyunsaturated fat | +33.2% |
| Contains more Mono. FatMonounsaturated fat | +196.8% |
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 Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 16.6µg | 0.2µg | 82% |
| Vitamin D | 666IU | 7IU | 82% |
| Selenium | 68.5µg | 29.7µg | 71% |
| Zinc | 0.78mg | 5.91mg | 47% |
| Saturated fat | 1.911g | 9.684g | 35% |
| Vitamin B3 | 9.254mg | 4.908mg | 27% |
| Iron | 0.45mg | 2.24mg | 22% |
| Phosphorus | 304mg | 152mg | 22% |
| Fats | 7.93g | 21.81g | 21% |
| Vitamin B12 | 1.62µg | 2.1µg | 20% |
| Monounsaturated fat | 3.544g | 10.519g | 17% |
| Vitamin B2 | 0.063mg | 0.287mg | 17% |
| Vitamin E | 2.41mg | 0.1mg | 15% |
| Vitamin B6 | 0.615mg | 0.477mg | 11% |
| Potassium | 499mg | 260mg | 7% |
| Calories | 172kcal | 291kcal | 6% |
| Choline | 77.5mg | 48.8mg | 5% |
| Vitamin A | 43µg | 8µg | 4% |
| Copper | 0.046mg | 0.08mg | 4% |
| Manganese | 0.013mg | 0.08mg | 3% |
| Magnesium | 35mg | 22mg | 3% |
| Vitamin B1 | 0.089mg | 0.071mg | 2% |
| Sodium | 97mg | 54mg | 2% |
| Vitamin B5 | 0.417mg | 0.536mg | 2% |
| Polyunsaturated fat | 1.368g | 1.027g | 2% |
| Calcium | 6mg | 11mg | 1% |
| Vitamin K | 0.1µg | 1.6µg | 1% |
| Folate | 2µg | 6µg | 1% |
| Cholesterol | 78mg | 80mg | 1% |
| Protein | 23.45g | 23.69g | 0% |
| Trans fat | 0.056g | 1.478g | N/A |
| Tryptophan | 0.265mg | 0.265mg | 0% |
| Threonine | 1.035mg | 1.116mg | 0% |
| Isoleucine | 1.088mg | 1.103mg | 0% |
| Leucine | 1.919mg | 2.041mg | 0% |
| Lysine | 2.168mg | 2.269mg | 0% |
| Methionine | 0.699mg | 0.641mg | 0% |
| Phenylalanine | 0.922mg | 0.95mg | 0% |
| Valine | 1.216mg | 1.184mg | 0% |
| Histidine | 0.695mg | 0.888mg | 0% |
| Omega-3 - EPA | 0.127g | 0.001g | N/A |
| Omega-3 - DHA | 0.772g | 0.001g | N/A |
| Omega-3 - ALA | 0.038g | N/A | |
| Omega-3 - DPA | 0.168g | 0.014g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.005g | N/A |
| Omega-6 - Linoleic acid | 0.7g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
48%
Minerals Daily Need Coverage Score
64%
56%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 7.773g)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food contains less Sodium?
Rib eye steak contains less Sodium (difference - 43mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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.