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Swordfish vs Atlantic mackerel - 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.
Swordfish Atlantic mackerel
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
Swordfish Atlantic mackerel
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
75
Swordfish
106
Atlantic mackerel
Mineral Summary Score
26
Swordfish
33
Atlantic mackerel

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 Potassium +24.4%
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%
Equal in Phosphorus - 278
Contains more Potassium +24.4%
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%
Equal in Phosphorus - 278

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 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%
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%

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
141%
Swordfish
143%
Atlantic mackerel
Carbohydrates
0%
Swordfish
0%
Atlantic mackerel
Fats
37%
Swordfish
82%
Atlantic mackerel

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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 Swordfish Atlantic mackerel Opinion
Calories 172 262 Atlantic mackerel
Protein 23.45 23.85 Atlantic mackerel
Fats 7.93 17.81 Atlantic mackerel
Vitamin C 0 0.4 Atlantic mackerel
Carbs 0 0
Cholesterol 78 75 Atlantic mackerel
Vitamin D 666 Swordfish
Iron 0.45 1.57 Atlantic mackerel
Calcium 6 15 Atlantic mackerel
Potassium 499 401 Swordfish
Magnesium 35 97 Atlantic mackerel
Sugars 0 Swordfish
Fiber 0 0
Copper 0.046 0.094 Atlantic mackerel
Zinc 0.78 0.94 Atlantic mackerel
Starch
Phosphorus 304 278 Swordfish
Sodium 97 83 Atlantic mackerel
Vitamin A 129 180 Atlantic mackerel
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.159 Atlantic mackerel
Vitamin B2 0.063 0.412 Atlantic mackerel
Vitamin B3 9.254 6.85 Swordfish
Vitamin B5 0.417 0.99 Atlantic mackerel
Vitamin B6 0.615 0.46 Swordfish
Vitamin B12 1.62 19 Atlantic mackerel
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Atlantic mackerel
Saturated Fat 1.911 4.176 Swordfish
Monounsaturated Fat 3.544 7.006 Atlantic mackerel
Polyunsaturated fat 1.368 4.3 Atlantic mackerel
Tryptophan 0.265 0.267 Atlantic mackerel
Threonine 1.035 1.045 Atlantic mackerel
Isoleucine 1.088 1.099 Atlantic mackerel
Leucine 1.919 1.938 Atlantic mackerel
Lysine 2.168 2.19 Atlantic mackerel
Methionine 0.699 0.706 Atlantic mackerel
Phenylalanine 0.922 0.931 Atlantic mackerel
Valine 1.216 1.228 Atlantic mackerel
Histidine 0.695 0.702 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.