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Swordfish vs. Surimi — In-Depth Nutrition Comparison

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Significant differences between swordfish and surimi

  • The amount of selenium, vitamin B3, vitamin B6, vitamin E, potassium, vitamin B5, and vitamin B1 in swordfish is higher than in surimi.
  • Swordfish covers your daily selenium needs 73% more than surimi.
  • Surimi has 42 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while surimi has 0.22mg.
  • Surimi contains less saturated fat.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, surimi.

Infographic

Swordfish vs Surimi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more PotassiumPotassium +345.5%
Contains more IronIron +73.1%
Contains more CopperCopper +43.8%
Contains more ZincZinc +136.4%
Contains less SodiumSodium -32.2%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +143.8%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +50%
~equal in Phosphorus ~282mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Surimi
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +115%
Contains more Vitamin EVitamin E +282.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +4106.4%
Contains more Vitamin B5Vitamin B5 +495.7%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.6µg
~equal in Vitamin K ~0.1µg
~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient Swordfish Surimi DV% diff.
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Selenium 68.5µg 28.1µg 73%
Vitamin B3 9.254mg 0.22mg 56%
Vitamin B6 0.615mg 0.03mg 45%
Protein 23.45g 15.18g 17%
Cholesterol 78mg 30mg 16%
Choline 77.5mg 14%
Vitamin E 2.41mg 0.63mg 12%
Fats 7.93g 0.9g 11%
Potassium 499mg 112mg 11%
Monounsaturated fat 3.544g 0.149g 8%
Saturated fat 1.911g 0.191g 8%
Vitamin B5 0.417mg 0.07mg 7%
Polyunsaturated fat 1.368g 0.443g 6%
Vitamin B1 0.089mg 0.02mg 6%
Calories 172kcal 99kcal 4%
Zinc 0.78mg 0.33mg 4%
Vitamin A 43µg 20µg 3%
Phosphorus 304mg 282mg 3%
Vitamin B2 0.063mg 0.021mg 3%
Iron 0.45mg 0.26mg 2%
Magnesium 35mg 43mg 2%
Carbs 0g 6.85g 2%
Sodium 97mg 143mg 2%
Copper 0.046mg 0.032mg 2%
Vitamin B12 1.62µg 1.6µg 1%
Net carbs 0g 6.85g N/A
Calcium 6mg 9mg 0%
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 2µg 2µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.092mg 0%
Threonine 1.035mg 0.734mg 0%
Isoleucine 1.088mg 0.709mg 0%
Leucine 1.919mg 1.202mg 0%
Lysine 2.168mg 1.387mg 0%
Methionine 0.699mg 0.515mg 0%
Phenylalanine 0.922mg 0.595mg 0%
Valine 1.216mg 0.77mg 0%
Histidine 0.695mg 0.35mg 0%
Omega-3 - EPA 0.127g 0.157g N/A
Omega-3 - DHA 0.772g 0.241g N/A
Omega-3 - DPA 0.168g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +54.5%
Contains more FatsFats +781.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.8%
Contains more OtherOther +102.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +2278.5%
Contains more Poly. FatPolyunsaturated fat +208.8%
Contains less Sat. FatSaturated fat -90%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.