Kidney beans vs. Swordfish — In-Depth Nutrition Comparison

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How are kidney beans and swordfish different?

Kidney beans are higher in folate, fiber, and iron; however, swordfish is richer in selenium, vitamin D*, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
Daily need coverage for selenium for swordfish is 123% higher.
Swordfish has a lower glycemic index (0) than kidney beans (22).

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Fish, swordfish, cooked, dry heat are the varieties used in this article.

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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.

Kidney beans

Swordfish

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+483.3%
Contains more IronIron	+393.3%
Contains more CopperCopper	+369.6%
Contains more ZincZinc	+28.2%
Contains less SodiumSodium	-99%
Contains more ManganeseManganese	+3207.7%

Contains more PotassiumPotassium	+23.2%
Contains more PhosphorusPhosphorus	+120.3%
Contains more SeleniumSelenium	+6127.3%

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.

Kidney beans

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+79.8%
Contains more Vitamin KVitamin K	+8300%
Contains more FolateFolate	+6400%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+7933.3%
Contains more Vitamin B3Vitamin B3	+1501%
Contains more Vitamin B5Vitamin B5	+89.5%
Contains more Vitamin B6Vitamin B6	+412.5%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1.1µg	68.5µg	123%
Vitamin D*	0 IU	666 IU	83%
Vitamin D	0µg	16.6µg	83%
Vitamin B12	0µg	1.62µg	68%
Vitamin B3	0.578mg	9.254mg	54%
Vitamin B6	0.12mg	0.615mg	38%
Folate	130µg	2µg	32%
Protein	8.67g	23.45g	30%
Cholesterol	0mg	78mg	26%
Fiber	6.4g	0g	26%
Phosphorus	138mg	304mg	24%
Iron	2.22mg	0.45mg	22%
Copper	0.216mg	0.046mg	19%
Manganese	0.43mg	0.013mg	18%
Vitamin E	0.03mg	2.41mg	16%
Fats	0.5g	7.93g	11%
Choline	30.5mg	77.5mg	9%
Monounsaturated fat	0.039g	3.544g	9%
Carbs	22.8g	0g	8%
Saturated fat	0.073g	1.911g	8%
Vitamin K	8.4µg	0.1µg	7%
Polyunsaturated fat	0.278g	1.368g	7%
Vitamin B1	0.16mg	0.089mg	6%
Vitamin A	0µg	43µg	5%
Sodium	1mg	97mg	4%
Vitamin B5	0.22mg	0.417mg	4%
Calcium	35mg	6mg	3%
Potassium	405mg	499mg	3%
Calories	127kcal	172kcal	2%
Magnesium	42mg	35mg	2%
Zinc	1mg	0.78mg	2%
Vitamin C	1.2mg	0mg	1%
Protein per 100 calories	6.8g	14g	N/A
Calories per 10 g protein	146kcal	73kcal	N/A
Weight per 100 calories	79g	58g	N/A
Unsaturated / Saturated Fat ratio	4.3	2.6	N/A
Net carbs	16.4g	0g	N/A
Sugar	0.32g	0g	N/A
Vitamin B2	0.058mg	0.063mg	0%
Trans fat	0g	0.056g	N/A
Tryptophan	0.104mg	0.265mg	0%
Threonine	0.319mg	1.035mg	0%
Isoleucine	0.41mg	1.088mg	0%
Leucine	0.736mg	1.919mg	0%
Lysine	0.607mg	2.168mg	0%
Methionine	0.113mg	0.699mg	0%
Phenylalanine	0.511mg	0.922mg	0%
Valine	0.5mg	1.216mg	0%
Histidine	0.238mg	0.695mg	0%
Omega-3 - EPA	0g	0.127g	N/A
Omega-3 - DHA	0g	0.772g	N/A
Omega-3 - DPA	0g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A