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.
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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 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% |
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 | +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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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 |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
64%
37%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish is cheaper (difference - $4)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Surimi is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated fat?
Surimi is lower in Saturated fat (difference - 1.72g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)