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Atlantic mackerel vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.265g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 3mg)
Which food contains less Sugars?
Atlantic mackerel
Atlantic mackerel contains less Sugars (difference - 0g)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Swordfish
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Atlantic mackerel Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
106
Atlantic mackerel
75
Swordfish
Mineral Summary Score
33
Atlantic mackerel
26
Swordfish

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +248.9%
Contains more Calcium +150%
Contains more Magnesium +177.1%
Contains more Copper +104.3%
Contains more Zinc +20.5%
Contains less Sodium -14.4%
Contains more Potassium +24.4%
Equal in Phosphorus - 304
Contains more Iron +248.9%
Contains more Calcium +150%
Contains more Magnesium +177.1%
Contains more Copper +104.3%
Contains more Zinc +20.5%
Contains less Sodium -14.4%
Contains more Potassium +24.4%
Equal in Phosphorus - 304

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +39.5%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +39.5%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
143%
Atlantic mackerel
141%
Swordfish
Carbohydrates
0%
Atlantic mackerel
0%
Swordfish
Fats
82%
Atlantic mackerel
37%
Swordfish

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Atlantic mackerel Swordfish Opinion
Calories 262 172 Atlantic mackerel
Protein 23.85 23.45 Atlantic mackerel
Fats 17.81 7.93 Atlantic mackerel
Vitamin C 0.4 0 Atlantic mackerel
Carbs 0 0
Cholesterol 75 78 Atlantic mackerel
Vitamin D 666 Swordfish
Iron 1.57 0.45 Atlantic mackerel
Calcium 15 6 Atlantic mackerel
Potassium 401 499 Swordfish
Magnesium 97 35 Atlantic mackerel
Sugars 0 Swordfish
Fiber 0 0
Copper 0.094 0.046 Atlantic mackerel
Zinc 0.94 0.78 Atlantic mackerel
Starch
Phosphorus 278 304 Swordfish
Sodium 83 97 Atlantic mackerel
Vitamin A 180 129 Atlantic mackerel
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.159 0.089 Atlantic mackerel
Vitamin B2 0.412 0.063 Atlantic mackerel
Vitamin B3 6.85 9.254 Swordfish
Vitamin B5 0.99 0.417 Atlantic mackerel
Vitamin B6 0.46 0.615 Swordfish
Vitamin B12 19 1.62 Atlantic mackerel
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Atlantic mackerel
Saturated Fat 4.176 1.911 Swordfish
Monounsaturated Fat 7.006 3.544 Atlantic mackerel
Polyunsaturated fat 4.3 1.368 Atlantic mackerel
Tryptophan 0.267 0.265 Atlantic mackerel
Threonine 1.045 1.035 Atlantic mackerel
Isoleucine 1.099 1.088 Atlantic mackerel
Leucine 1.938 1.919 Atlantic mackerel
Lysine 2.19 2.168 Atlantic mackerel
Methionine 0.706 0.699 Atlantic mackerel
Phenylalanine 0.931 0.922 Atlantic mackerel
Valine 1.228 1.216 Atlantic mackerel
Histidine 0.702 0.695 Atlantic mackerel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.