Swordfish vs. Surimi — In-Depth Nutrition Comparison

Compare

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.

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.

Swordfish

Surimi

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%

~equal in Phosphorus ~282mg

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.

Swordfish

Surimi

Contains more Vitamin DVitamin D	+∞%
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 ~1.6µg

~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	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%
Saturated fat	1.911g	0.191g	8%
Monounsaturated fat	3.544g	0.149g	8%
Vitamin B5	0.417mg	0.07mg	7%
Vitamin B1	0.089mg	0.02mg	6%
Polyunsaturated fat	1.368g	0.443g	6%
Calories	172kcal	99kcal	4%
Zinc	0.78mg	0.33mg	4%
Phosphorus	304mg	282mg	3%
Vitamin A	43µg	20µg	3%
Vitamin B2	0.063mg	0.021mg	3%
Carbs	0g	6.85g	2%
Magnesium	35mg	43mg	2%
Iron	0.45mg	0.26mg	2%
Copper	0.046mg	0.032mg	2%
Sodium	97mg	143mg	2%
Vitamin B12	1.62µg	1.6µg	1%
Protein per 100 calories	14g	15g	N/A
Calories per 10 g protein	73kcal	65kcal	N/A
Weight per 100 calories	58g	101g	N/A
Unsaturated / Saturated Fat ratio	2.6	3.1	N/A
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