Surimi vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between surimi and swordfish

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 contains less cholesterol.
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, surimi and Fish, swordfish, cooked, dry heat.

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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.

Surimi

Swordfish

Contains more MagnesiumMagnesium	+22.9%
Contains more CalciumCalcium	+50%

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%

~equal in Phosphorus ~304mg

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.

Surimi

Swordfish

Contains more Vitamin AVitamin A	+115%
Contains more Vitamin EVitamin E	+282.5%
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%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.62µg

~equal in Vitamin K ~0.1µg

~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Selenium	28.1µg	68.5µg	73%
Vitamin B3	0.22mg	9.254mg	56%
Vitamin B6	0.03mg	0.615mg	45%
Protein	15.18g	23.45g	17%
Cholesterol	30mg	78mg	16%
Choline		77.5mg	14%
Vitamin E	0.63mg	2.41mg	12%
Fats	0.9g	7.93g	11%
Potassium	112mg	499mg	11%
Saturated fat	0.191g	1.911g	8%
Monounsaturated fat	0.149g	3.544g	8%
Vitamin B5	0.07mg	0.417mg	7%
Vitamin B1	0.02mg	0.089mg	6%
Polyunsaturated fat	0.443g	1.368g	6%
Calories	99kcal	172kcal	4%
Zinc	0.33mg	0.78mg	4%
Phosphorus	282mg	304mg	3%
Vitamin A	20µg	43µg	3%
Vitamin B2	0.021mg	0.063mg	3%
Carbs	6.85g	0g	2%
Magnesium	43mg	35mg	2%
Iron	0.26mg	0.45mg	2%
Copper	0.032mg	0.046mg	2%
Sodium	143mg	97mg	2%
Vitamin B12	1.6µg	1.62µg	1%
Protein per 100 calories	15g	14g	N/A
Calories per 10 g protein	65kcal	73kcal	N/A
Weight per 100 calories	101g	58g	N/A
Unsaturated / Saturated Fat ratio	3.1	2.6	N/A
Net carbs	6.85g	0g	N/A
Calcium	9mg	6mg	0%
Manganese	0.011mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Folate	2µg	2µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.092mg	0.265mg	0%
Threonine	0.734mg	1.035mg	0%
Isoleucine	0.709mg	1.088mg	0%
Leucine	1.202mg	1.919mg	0%
Lysine	1.387mg	2.168mg	0%
Methionine	0.515mg	0.699mg	0%
Phenylalanine	0.595mg	0.922mg	0%
Valine	0.77mg	1.216mg	0%
Histidine	0.35mg	0.695mg	0%
Omega-3 - EPA	0.157g	0.127g	N/A
Omega-3 - DHA	0.241g	0.772g	N/A
Omega-3 - DPA	0.014g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A