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  6. Haddock vs. Swordfish

Haddock vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between Haddock and Swordfish

  • Haddock has more Vitamin B12, however, Swordfish is higher in Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin E , and Vitamin B1.
  • Swordfish covers your daily Vitamin D needs 107% more than Haddock.
  • Swordfish contains 3 times less Sodium than Haddock. Haddock contains 261mg of Sodium, while Swordfish contains 97mg.

Food varieties used in this article are Fish, haddock, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Haddock vs Swordfish 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.
Haddock
Haddock
1
:
8
Swordfish
Swordfish
Contains more Calcium +133.3%
Contains more Iron +114.3%
Contains more Magnesium +34.6%
Contains more Potassium +42.2%
Contains less Sodium -62.8%
Contains more Zinc +95%
Contains more Copper +76.9%
Contains more Selenium +116.1%
Equal in Phosphorus - 304
Equal in Manganese - 0.013
Haddock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +133.3%
Contains more Iron +114.3%
Contains more Magnesium +34.6%
Contains more Potassium +42.2%
Contains less Sodium -62.8%
Contains more Zinc +95%
Contains more Copper +76.9%
Contains more Selenium +116.1%
Equal in Phosphorus - 304
Equal in Manganese - 0.013

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.
Haddock
Haddock
4
:
6
Swordfish
Swordfish
Contains more Vitamin B5 +18.5%
Contains more Folate +550%
Contains more Vitamin B12 +31.5%
Contains more Vitamin A +108.1%
Contains more Vitamin E +338.2%
Contains more Vitamin D +2666.7%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +124.7%
Contains more Vitamin B6 +88.1%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1
Haddock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 1%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B5 +18.5%
Contains more Folate +550%
Contains more Vitamin B12 +31.5%
Contains more Vitamin A +108.1%
Contains more Vitamin E +338.2%
Contains more Vitamin D +2666.7%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +124.7%
Contains more Vitamin B6 +88.1%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Haddock
Haddock
1
:
3
Swordfish
Swordfish
Contains more Water +16.7%
Contains more Protein +17.3%
Contains more Fats +1341.8%
Equal in Other - 0.36
Haddock
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Water +16.7%
Contains more Protein +17.3%
Contains more Fats +1341.8%
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Haddock
Haddock
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +4689.2%
Contains more Polyunsaturated fat +570.6%
Haddock
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +4689.2%
Contains more Polyunsaturated fat +570.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Haddock Swordfish
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Haddock Swordfish Opinion
Protein 19.99g 23.45g Swordfish
Fats 0.55g 7.93g Swordfish
Calories 90kcal 172kcal Swordfish
Calcium 14mg 6mg Haddock
Iron 0.21mg 0.45mg Swordfish
Magnesium 26mg 35mg Swordfish
Phosphorus 278mg 304mg Swordfish
Potassium 351mg 499mg Swordfish
Sodium 261mg 97mg Swordfish
Zinc 0.4mg 0.78mg Swordfish
Copper 0.026mg 0.046mg Swordfish
Manganese 0.013mg 0.013mg
Selenium 31.7µg 68.5µg Swordfish
Vitamin A 62IU 129IU Swordfish
Vitamin A RAE 21µg 43µg Swordfish
Vitamin E 0.55mg 2.41mg Swordfish
Vitamin D 23IU 666IU Swordfish
Vitamin D 0.6µg 16.6µg Swordfish
Vitamin B1 0.023mg 0.089mg Swordfish
Vitamin B2 0.069mg 0.063mg Haddock
Vitamin B3 4.119mg 9.254mg Swordfish
Vitamin B5 0.494mg 0.417mg Haddock
Vitamin B6 0.327mg 0.615mg Swordfish
Folate 13µg 2µg Haddock
Vitamin B12 2.13µg 1.62µg Haddock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.26mg 0.265mg Swordfish
Threonine 1.015mg 1.035mg Swordfish
Isoleucine 1.067mg 1.088mg Swordfish
Leucine 1.882mg 1.919mg Swordfish
Lysine 2.126mg 2.168mg Swordfish
Methionine 0.686mg 0.699mg Swordfish
Phenylalanine 0.904mg 0.922mg Swordfish
Valine 1.193mg 1.216mg Swordfish
Histidine 0.682mg 0.695mg Swordfish
Cholesterol 66mg 78mg Haddock
Trans Fat 0.005g 0.056g Haddock
Saturated Fat 0.111g 1.911g Haddock
Omega-3 - DHA 0.109g 0.772g Swordfish
Omega-3 - EPA 0.051g 0.127g Swordfish
Omega-3 - DPA 0.006g 0.168g Swordfish
Monounsaturated Fat 0.074g 3.544g Swordfish
Polyunsaturated fat 0.204g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.001g 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Haddock
95%
Swordfish
Minerals Daily Need Coverage Score
41%
Haddock
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 164mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $16)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 1.8g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.