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
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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
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Iron
+73.1%
Contains
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Potassium
+345.5%
Contains
less
Sodium
-32.2%
Contains
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Zinc
+136.4%
Contains
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Copper
+43.8%
Contains
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Manganese
+18.2%
Contains
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Selenium
+143.8%
Contains
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Calcium
+50%
Contains
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Magnesium
+22.9%
Equal in Phosphorus - 282
Contains
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Iron
+73.1%
Contains
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Potassium
+345.5%
Contains
less
Sodium
-32.2%
Contains
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Zinc
+136.4%
Contains
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Copper
+43.8%
Contains
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Manganese
+18.2%
Contains
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Selenium
+143.8%
Contains
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Calcium
+50%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+92.5%
Contains
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Vitamin E
+282.5%
Contains
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Vitamin B1
+345%
Contains
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Vitamin B2
+200%
Contains
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Vitamin B3
+4106.4%
Contains
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Vitamin B5
+495.7%
Contains
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Vitamin B6
+1950%
Equal in Folate - 2
Equal in Vitamin B12 - 1.6
Equal in Vitamin K - 0.1
Contains
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Vitamin A
+92.5%
Contains
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Vitamin E
+282.5%
Contains
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Vitamin B1
+345%
Contains
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Vitamin B2
+200%
Contains
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Vitamin B3
+4106.4%
Contains
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Vitamin B5
+495.7%
Contains
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Vitamin B6
+1950%
Equal in Folate - 2
Equal in Vitamin B12 - 1.6
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+54.5%
Contains
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Fats
+781.1%
Contains
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Carbs
+∞%
Contains
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Water
+11.8%
Contains
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Other
+102.8%
Contains
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Protein
+54.5%
Contains
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Fats
+781.1%
Contains
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Carbs
+∞%
Contains
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Water
+11.8%
Contains
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Other
+102.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2278.5%
Contains
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Polyunsaturated fat
+208.8%
Contains
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Saturated Fat
-90%
Contains
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Monounsaturated Fat
+2278.5%
Contains
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Polyunsaturated fat
+208.8%
Contains
less
Saturated 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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Opinion |
| Net carbs | 0g | 6.85g |
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| Protein | 23.45g | 15.18g |
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| Fats | 7.93g | 0.9g |
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| Carbs | 0g | 6.85g |
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| Calories | 172kcal | 99kcal |
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| Calcium | 6mg | 9mg |
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| Iron | 0.45mg | 0.26mg |
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| Magnesium | 35mg | 43mg |
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| Phosphorus | 304mg | 282mg |
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| Potassium | 499mg | 112mg |
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| Sodium | 97mg | 143mg |
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| Zinc | 0.78mg | 0.33mg |
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| Copper | 0.046mg | 0.032mg |
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| Manganese | 0.013mg | 0.011mg |
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| Selenium | 68.5µg | 28.1µg |
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| Vitamin A | 129IU | 67IU |
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| Vitamin A RAE | 43µg | 20µg |
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| Vitamin E | 2.41mg | 0.63mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.089mg | 0.02mg |
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| Vitamin B2 | 0.063mg | 0.021mg |
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| Vitamin B3 | 9.254mg | 0.22mg |
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| Vitamin B5 | 0.417mg | 0.07mg |
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| Vitamin B6 | 0.615mg | 0.03mg |
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| Folate | 2µg | 2µg | |
| Vitamin B12 | 1.62µg | 1.6µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.092mg |
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| Threonine | 1.035mg | 0.734mg |
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| Isoleucine | 1.088mg | 0.709mg |
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| Leucine | 1.919mg | 1.202mg |
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| Lysine | 2.168mg | 1.387mg |
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| Methionine | 0.699mg | 0.515mg |
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| Phenylalanine | 0.922mg | 0.595mg |
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| Valine | 1.216mg | 0.77mg |
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| Histidine | 0.695mg | 0.35mg |
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| Cholesterol | 78mg | 30mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.191g |
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| Omega-3 - DHA | 0.772g | 0.241g |
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| Omega-3 - EPA | 0.127g | 0.157g |
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| Omega-3 - DPA | 0.168g | 0.014g |
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| Monounsaturated Fat | 3.544g | 0.149g |
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| Polyunsaturated fat | 1.368g | 0.443g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
95%
20%
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)