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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +73.1%
Contains more Potassium +345.5%
Contains less Sodium -32.2%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Contains more Calcium +50%
Contains more Magnesium +22.9%
Equal in Phosphorus - 282
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 10% 31% 121% 10% 19% 10% 11%
Contains more Iron +73.1%
Contains more Potassium +345.5%
Contains less Sodium -32.2%
Contains more Zinc +136.4%
Contains more Copper +43.8%
Contains more Calcium +50%
Contains more Magnesium +22.9%
Equal in Phosphorus - 282

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Surimi
Contains more Vitamin A +92.5%
Contains more Vitamin E +282.5%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +4106.4%
Contains more Vitamin B5 +495.7%
Contains more Vitamin B6 +1950%
Equal in Folate - 2
Equal in Vitamin B12 - 1.6
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin A +92.5%
Contains more Vitamin E +282.5%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +4106.4%
Contains more Vitamin B5 +495.7%
Contains more Vitamin B6 +1950%
Equal in Folate - 2
Equal in Vitamin B12 - 1.6
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Surimi
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 23.45g 15.18g Swordfish
Fats 7.93g 0.9g Swordfish
Carbs 0g 6.85g Surimi
Calories 172kcal 99kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 9mg Surimi
Iron 0.45mg 0.26mg Swordfish
Magnesium 35mg 43mg Surimi
Phosphorus 304mg 282mg Swordfish
Potassium 499mg 112mg Swordfish
Sodium 97mg 143mg Swordfish
Zinc 0.78mg 0.33mg Swordfish
Copper 0.046mg 0.032mg Swordfish
Vitamin A 129IU 67IU Swordfish
Vitamin E 2.41mg 0.63mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 0mg
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
Folate 2µg 2µg
Vitamin B12 1.62µg 1.6µg Swordfish
Vitamin K 0.1µg 0.1µg
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
Cholesterol 78mg 30mg Surimi
Trans Fat 0.056g g Surimi
Saturated Fat 1.911g 0.191g Surimi
Monounsaturated Fat 3.544g 0.149g Swordfish
Polyunsaturated fat 1.368g 0.443g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Surimi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
20
Surimi
Mineral Summary Score
33
Swordfish
27
Surimi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
91%
Surimi
Carbohydrates
0%
Swordfish
7%
Surimi
Fats
37%
Swordfish
4%
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 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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.