Swordfish vs. Soup beans — In-Depth Nutrition Comparison
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How are swordfish and soup beans different?
- Swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while soup beans are higher in vitamin A, fiber, and copper.
- Swordfish covers your daily need for selenium, 112% more than soup beans.
- Swordfish contains 54 times more vitamin B12 than soup beans. Swordfish contains 1.62µg of vitamin B12, while soup beans contain 0.03µg.
- Soup beans are lower in cholesterol.
- Soup beans have a higher glycemic index (64) than swordfish (0).
Fish, swordfish, cooked, dry heat and Soup, bean with ham, canned, chunky, ready-to-serve 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 | +84.2% |
| Contains more PotassiumPotassium | +185.1% |
| Contains more ZincZinc | +77.3% |
| Contains more PhosphorusPhosphorus | +415.3% |
| Contains less SodiumSodium | -75.8% |
| Contains more SeleniumSelenium | +892.8% |
| Contains more CalciumCalcium | +433.3% |
| Contains more IronIron | +195.6% |
| Contains more CopperCopper | +247.8% |
| Contains more ManganeseManganese | +2130.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.3% |
| Contains more Vitamin B3Vitamin B3 | +1222% |
| Contains more Vitamin B5Vitamin B5 | +942.5% |
| Contains more Vitamin B6Vitamin B6 | +1130% |
| Contains more Vitamin B12Vitamin B12 | +5300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +88.4% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 6.9µg | 112% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 1.62µg | 0.03µg | 66% |
| Vitamin B3 | 9.254mg | 0.7mg | 53% |
| Vitamin B6 | 0.615mg | 0.05mg | 43% |
| Protein | 23.45g | 5.19g | 37% |
| Phosphorus | 304mg | 59mg | 35% |
| Cholesterol | 78mg | 9mg | 23% |
| Fiber | 0g | 4.6g | 18% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Sodium | 97mg | 400mg | 13% |
| Copper | 0.046mg | 0.16mg | 13% |
| Manganese | 0.013mg | 0.29mg | 12% |
| Iron | 0.45mg | 1.33mg | 11% |
| Potassium | 499mg | 175mg | 10% |
| Vitamin B5 | 0.417mg | 0.04mg | 8% |
| Polyunsaturated fat | 1.368g | 0.39g | 7% |
| Fats | 7.93g | 3.5g | 7% |
| Monounsaturated fat | 3.544g | 1.58g | 5% |
| Calories | 172kcal | 95kcal | 4% |
| Vitamin A | 43µg | 81µg | 4% |
| Magnesium | 35mg | 19mg | 4% |
| Carbs | 0g | 11.16g | 4% |
| Zinc | 0.78mg | 0.44mg | 3% |
| Calcium | 6mg | 32mg | 3% |
| Folate | 2µg | 12µg | 3% |
| Vitamin B1 | 0.089mg | 0.06mg | 2% |
| Saturated fat | 1.911g | 1.37g | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Net carbs | 0g | 6.56g | N/A |
| Vitamin B2 | 0.063mg | 0.06mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 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
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +351.8% |
| Contains more FatsFats | +126.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.2% |
| Contains more OtherOther | +322.2% |
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +124.3% |
| Contains more Poly. FatPolyunsaturated fat | +250.8% |
| Contains less Sat. FatSaturated fat | -28.3% |
