Swordfish vs. Soybean raw — In-Depth Nutrition Comparison
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How are swordfish and soybean raw different?
- Swordfish is higher in vitamin D, selenium, and vitamin B12; however, soybean raw is richer in iron, copper, manganese, folate, vitamin B1, vitamin B2, and magnesium.
- Daily need coverage for iron for soybean raw is 191% higher.
- Swordfish has a lower glycemic index (0) than soybean raw (14).
Fish, swordfish, cooked, dry heat and Soybeans, mature seeds, raw are the varieties 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 SeleniumSelenium | +284.8% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more CalciumCalcium | +4516.7% |
| Contains more PotassiumPotassium | +260.1% |
| Contains more IronIron | +3388.9% |
| Contains more CopperCopper | +3504.3% |
| Contains more ZincZinc | +526.9% |
| Contains more PhosphorusPhosphorus | +131.6% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +19261.5% |
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 | +4200% |
| Contains more Vitamin EVitamin E | +183.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +470.2% |
| Contains more Vitamin B6Vitamin B6 | +63.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +882% |
| Contains more Vitamin B2Vitamin B2 | +1281% |
| Contains more Vitamin B5Vitamin B5 | +90.2% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +18650% |
| Contains more CholineCholine | +49.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.45mg | 15.7mg | 191% |
| Copper | 0.046mg | 1.658mg | 179% |
| Manganese | 0.013mg | 2.517mg | 109% |
| Folate | 2µg | 375µg | 93% |
| Selenium | 68.5µg | 17.8µg | 92% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Polyunsaturated fat | 1.368g | 11.255g | 66% |
| Vitamin B1 | 0.089mg | 0.874mg | 65% |
| Vitamin B2 | 0.063mg | 0.87mg | 62% |
| Magnesium | 35mg | 280mg | 58% |
| Phosphorus | 304mg | 704mg | 57% |
| Vitamin B3 | 9.254mg | 1.623mg | 48% |
| Vitamin K | 0.1µg | 47µg | 39% |
| Potassium | 499mg | 1797mg | 38% |
| Fiber | 0g | 9.3g | 37% |
| Zinc | 0.78mg | 4.89mg | 37% |
| Calcium | 6mg | 277mg | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Protein | 23.45g | 36.49g | 26% |
| Vitamin B6 | 0.615mg | 0.377mg | 18% |
| Fats | 7.93g | 19.94g | 18% |
| Calories | 172kcal | 446kcal | 14% |
| Vitamin E | 2.41mg | 0.85mg | 10% |
| Carbs | 0g | 30.16g | 10% |
| Vitamin B5 | 0.417mg | 0.793mg | 8% |
| Choline | 77.5mg | 115.9mg | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin A | 43µg | 1µg | 5% |
| Sodium | 97mg | 2mg | 4% |
| Saturated fat | 1.911g | 2.884g | 4% |
| Monounsaturated fat | 3.544g | 4.404g | 2% |
| Net carbs | 0g | 20.86g | N/A |
| Sugar | 0g | 7.33g | N/A |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.591mg | 0% |
| Threonine | 1.035mg | 1.766mg | 0% |
| Isoleucine | 1.088mg | 1.971mg | 0% |
| Leucine | 1.919mg | 3.309mg | 0% |
| Lysine | 2.168mg | 2.706mg | 0% |
| Methionine | 0.699mg | 0.547mg | 0% |
| Phenylalanine | 0.922mg | 2.122mg | 0% |
| Valine | 1.216mg | 2.029mg | 0% |
| Histidine | 0.695mg | 1.097mg | 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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +699.3% |
| Contains more ProteinProtein | +55.6% |
| Contains more FatsFats | +151.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1252.8% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -33.7% |
| Contains more Mono. FatMonounsaturated fat | +24.3% |
| Contains more Poly. FatPolyunsaturated fat | +722.7% |