Swordfish vs. Steak — In-Depth Nutrition Comparison
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How are swordfish and steak different?
- Swordfish is richer in vitamin D, selenium, vitamin B3, phosphorus, and vitamin B6, while steak is higher in zinc, iron, vitamin B12, and vitamin B2.
- Swordfish covers your daily need for vitamin D, 110% more than steak.
- Swordfish contains 2 times more selenium than steak. Swordfish contains 68.5µg of selenium, while steak contains 31.8µg.
- Swordfish is lower in saturated fat.
Fish, swordfish, cooked, dry heat and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" 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 | +52.2% |
| Contains more PotassiumPotassium | +78.9% |
| Contains more PhosphorusPhosphorus | +86.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +115.4% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +433.3% |
| Contains more CopperCopper | +84.8% |
| Contains more ZincZinc | +712.8% |
| Contains less SodiumSodium | -40.2% |
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 | +514.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B1Vitamin B1 | +20.3% |
| Contains more Vitamin B3Vitamin B3 | +79.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +23% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +377.8% |
| Contains more Vitamin B12Vitamin B12 | +35.8% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.8% |
| Contains more FatsFats | +139.8% |
| Contains more OtherOther | +50% |
~equal in
Protein
~24.85g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.7% |
| Contains more Mono. FatMonounsaturated fat | +158.8% |
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 Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 16.6µg | 0.1µg | 83% |
| Vitamin D | 666IU | 6IU | 83% |
| Selenium | 68.5µg | 31.8µg | 67% |
| Zinc | 0.78mg | 6.34mg | 51% |
| Saturated fat | 1.911g | 8.443g | 30% |
| Vitamin B3 | 9.254mg | 5.149mg | 26% |
| Iron | 0.45mg | 2.4mg | 24% |
| Vitamin B12 | 1.62µg | 2.2µg | 24% |
| Phosphorus | 304mg | 163mg | 20% |
| Vitamin B2 | 0.063mg | 0.301mg | 18% |
| Fats | 7.93g | 19.02g | 17% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Monounsaturated fat | 3.544g | 9.171g | 14% |
| Vitamin B6 | 0.615mg | 0.5mg | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Potassium | 499mg | 279mg | 6% |
| Calories | 172kcal | 271kcal | 5% |
| Vitamin A | 43µg | 7µg | 4% |
| Copper | 0.046mg | 0.085mg | 4% |
| Protein | 23.45g | 24.85g | 3% |
| Magnesium | 35mg | 23mg | 3% |
| Polyunsaturated fat | 1.368g | 0.896g | 3% |
| Sodium | 97mg | 58mg | 2% |
| Vitamin B1 | 0.089mg | 0.074mg | 1% |
| Manganese | 0.013mg | 1% | |
| Vitamin K | 0.1µg | 1.6µg | 1% |
| Folate | 2µg | 6µg | 1% |
| Calcium | 6mg | 12mg | 1% |
| Cholesterol | 78mg | 78mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.278mg | 0% |
| Threonine | 1.035mg | 1.171mg | 0% |
| Isoleucine | 1.088mg | 1.157mg | 0% |
| Leucine | 1.919mg | 2.142mg | 0% |
| Lysine | 2.168mg | 2.38mg | 0% |
| Methionine | 0.699mg | 0.672mg | 0% |
| Phenylalanine | 0.922mg | 0.997mg | 0% |
| Valine | 1.216mg | 1.242mg | 0% |
| Histidine | 0.695mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.127g | 0.001g | N/A |
| Omega-3 - DHA | 0.772g | 0.001g | N/A |
| Omega-3 - DPA | 0.168g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 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%
45%
Minerals Daily Need Coverage Score
64%
59%
Comparison summary
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 6.532g)
Which food is cheaper?
Swordfish is cheaper (difference - $2.4)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Steak contains less Sodium (difference - 39mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (78 mg)
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.