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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.

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

Infographic

Swordfish vs Surimi infographic
Infographic link

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% 7.7% 48% 498% 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% 4% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +92.5%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Surimi
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Swordfish Surimi Opinion
Calories 172kcal 99kcal Swordfish
Protein 23.45g 15.18g Swordfish
Fats 7.93g 0.9g Swordfish
Net carbs 0g 6.85g Surimi
Carbs 0g 6.85g Surimi
Cholesterol 78mg 30mg Surimi
Vitamin D 666IU Swordfish
Magnesium 35mg 43mg Surimi
Calcium 6mg 9mg Surimi
Potassium 499mg 112mg Swordfish
Iron 0.45mg 0.26mg Swordfish
Copper 0.046mg 0.032mg Swordfish
Zinc 0.78mg 0.33mg Swordfish
Phosphorus 304mg 282mg Swordfish
Sodium 97mg 143mg Swordfish
Vitamin A 129IU 67IU Swordfish
Vitamin A RAE 43µg 20µg Swordfish
Vitamin E 2.41mg 0.63mg Swordfish
Vitamin D 16.6µg Swordfish
Manganese 0.013mg 0.011mg Swordfish
Selenium 68.5µg 28.1µg Swordfish
Vitamin B1 0.089mg 0.02mg Swordfish
Vitamin B2 0.063mg 0.021mg Swordfish
Vitamin B3 9.254mg 0.22mg Swordfish
Vitamin B5 0.417mg 0.07mg Swordfish
Vitamin B6 0.615mg 0.03mg Swordfish
Vitamin B12 1.62µg 1.6µg Swordfish
Vitamin K 0.1µg 0.1µg
Folate 2µg 2µg
Trans Fat 0.056g Surimi
Choline 77.5mg Swordfish
Saturated Fat 1.911g 0.191g Surimi
Monounsaturated Fat 3.544g 0.149g Swordfish
Polyunsaturated fat 1.368g 0.443g Swordfish
Tryptophan 0.265mg 0.092mg Swordfish
Threonine 1.035mg 0.734mg Swordfish
Isoleucine 1.088mg 0.709mg Swordfish
Leucine 1.919mg 1.202mg Swordfish
Lysine 2.168mg 1.387mg Swordfish
Methionine 0.699mg 0.515mg Swordfish
Phenylalanine 0.922mg 0.595mg Swordfish
Valine 1.216mg 0.77mg Swordfish
Histidine 0.695mg 0.35mg Swordfish
Omega-3 - EPA 0.127g 0.157g Surimi
Omega-3 - DHA 0.772g 0.241g Swordfish
Omega-3 - DPA 0.168g 0.014g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
91%
Swordfish
19%
Surimi
Minerals Daily Need Coverage Score
64%
Swordfish
37%
Surimi

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 1.72g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.