Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Swordfish
  5. Compare
  6. Swordfish vs. Yardlong bean (Asparagus bean) raw

Swordfish vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

Compare

Significant differences between swordfish and yardlong bean (Asparagus bean) raw

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, folate, and vitamin A.
  • Swordfish covers your daily selenium needs 122% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of swordfish is 0.

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

Infographic

Swordfish vs Yardlong bean (Asparagus bean) raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +107.9%
Contains more ZincZinc +110.8%
Contains more PhosphorusPhosphorus +415.3%
Contains more SeleniumSelenium +4466.7%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1476.9%
~equal in Iron ~0.47mg
~equal in Copper ~0.048mg

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%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2157.1%
Contains more Vitamin B5Vitamin B5 +658.2%
Contains more Vitamin B6Vitamin B6 +2462.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.2%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +3000%
~equal in Vitamin A ~43µg

All nutrients comparison - raw data values

Nutrient Swordfish Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 68.5µg 1.5µg 122%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.41mg 55%
Vitamin B6 0.615mg 0.024mg 45%
Protein 23.45g 2.8g 41%
Phosphorus 304mg 59mg 35%
Cholesterol 78mg 0mg 26%
Vitamin C 0mg 18.8mg 21%
Vitamin E 2.41mg 16%
Folate 2µg 62µg 15%
Choline 77.5mg 14%
Fats 7.93g 0.4g 12%
Monounsaturated fat 3.544g 0.036g 9%
Potassium 499mg 240mg 8%
Polyunsaturated fat 1.368g 0.169g 8%
Saturated fat 1.911g 0.105g 8%
Manganese 0.013mg 0.205mg 8%
Vitamin B5 0.417mg 0.055mg 7%
Calories 172kcal 47kcal 6%
Vitamin B2 0.063mg 0.11mg 4%
Sodium 97mg 4mg 4%
Zinc 0.78mg 0.37mg 4%
Calcium 6mg 50mg 4%
Carbs 0g 8.35g 3%
Vitamin B1 0.089mg 0.107mg 2%
Magnesium 35mg 44mg 2%
Net carbs 0g 8.35g N/A
Iron 0.45mg 0.47mg 0%
Copper 0.046mg 0.048mg 0%
Vitamin A 43µg 43µg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.032mg 0%
Threonine 1.035mg 0.104mg 0%
Isoleucine 1.088mg 0.15mg 0%
Leucine 1.919mg 0.2mg 0%
Lysine 2.168mg 0.184mg 0%
Methionine 0.699mg 0.04mg 0%
Phenylalanine 0.922mg 0.154mg 0%
Valine 1.216mg 0.162mg 0%
Histidine 0.695mg 0.09mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +737.5%
Contains more FatsFats +1882.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.7%
Contains more OtherOther +66.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +9744.4%
Contains more Poly. FatPolyunsaturated fat +709.5%
Contains less Sat. FatSaturated fat -94.5%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.