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  6. Swordfish vs. Atlantic Mackerel

Swordfish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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What are the differences between Swordfish and Atlantic Mackerel?

  • Swordfish is higher in Selenium, Vitamin B6, and Phosphorus, yet Atlantic Mackerel is higher in Vitamin B12, Vitamin B2, Iron, Magnesium, Vitamin B5, and Vitamin B1.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 295% more.
  • Swordfish has 2 times more Selenium than Atlantic Mackerel. While Swordfish has 68.5µg of Selenium, Atlantic Mackerel has only 44.1µg.
  • The amount of Saturated Fat in Swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Fish, mackerel, Atlantic, raw types in this article.

Infographic

Swordfish vs Atlantic Mackerel 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
Swordfish
4
:
6
Atlantic Mackerel
Atlantic Mackerel
Contains more Phosphorus +40.1%
Contains more Potassium +58.9%
Contains more Zinc +23.8%
Contains more Selenium +55.3%
Contains more Calcium +100%
Contains more Iron +262.2%
Contains more Magnesium +117.1%
Contains more Copper +58.7%
Contains more Manganese +15.4%
Equal in Sodium - 90
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Phosphorus +40.1%
Contains more Potassium +58.9%
Contains more Zinc +23.8%
Contains more Selenium +55.3%
Contains more Calcium +100%
Contains more Iron +262.2%
Contains more Magnesium +117.1%
Contains more Copper +58.7%
Contains more Manganese +15.4%
Equal in Sodium - 90

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
Swordfish
5
:
7
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin E +58.6%
Contains more Vitamin B6 +54.1%
Contains more Folate +100%
Contains more Vitamin A +29.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B12 +437.7%
Contains more Vitamin K +4900%
Equal in Vitamin D - 16.1
Equal in Vitamin B3 - 9.08
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%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin E +58.6%
Contains more Vitamin B6 +54.1%
Contains more Folate +100%
Contains more Vitamin A +29.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B12 +437.7%
Contains more Vitamin K +4900%
Equal in Vitamin D - 16.1
Equal in Vitamin B3 - 9.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +26.1%
Contains more Fats +75.2%
Contains more Other +1000%
Equal in Water - 63.55
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +26.1%
Contains more Fats +75.2%
Contains more Other +1000%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +54%
Contains more Polyunsaturated fat +144.9%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +54%
Contains more Polyunsaturated fat +144.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Atlantic Mackerel Opinion
Protein 23.45g 18.6g Swordfish
Fats 7.93g 13.89g Atlantic Mackerel
Calories 172kcal 205kcal Atlantic Mackerel
Calcium 6mg 12mg Atlantic Mackerel
Iron 0.45mg 1.63mg Atlantic Mackerel
Magnesium 35mg 76mg Atlantic Mackerel
Phosphorus 304mg 217mg Swordfish
Potassium 499mg 314mg Swordfish
Sodium 97mg 90mg Atlantic Mackerel
Zinc 0.78mg 0.63mg Swordfish
Copper 0.046mg 0.073mg Atlantic Mackerel
Manganese 0.013mg 0.015mg Atlantic Mackerel
Selenium 68.5µg 44.1µg Swordfish
Vitamin A 129IU 167IU Atlantic Mackerel
Vitamin A RAE 43µg 50µg Atlantic Mackerel
Vitamin E 2.41mg 1.52mg Swordfish
Vitamin D 666IU 643IU Swordfish
Vitamin D 16.6µg 16.1µg Swordfish
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.089mg 0.176mg Atlantic Mackerel
Vitamin B2 0.063mg 0.312mg Atlantic Mackerel
Vitamin B3 9.254mg 9.08mg Swordfish
Vitamin B5 0.417mg 0.856mg Atlantic Mackerel
Vitamin B6 0.615mg 0.399mg Swordfish
Folate 2µg 1µg Swordfish
Vitamin B12 1.62µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.265mg 0.208mg Swordfish
Threonine 1.035mg 0.815mg Swordfish
Isoleucine 1.088mg 0.857mg Swordfish
Leucine 1.919mg 1.512mg Swordfish
Lysine 2.168mg 1.708mg Swordfish
Methionine 0.699mg 0.551mg Swordfish
Phenylalanine 0.922mg 0.726mg Swordfish
Valine 1.216mg 0.958mg Swordfish
Histidine 0.695mg 0.548mg Swordfish
Cholesterol 78mg 70mg Atlantic Mackerel
Trans Fat 0.056g Atlantic Mackerel
Saturated Fat 1.911g 3.257g Swordfish
Omega-3 - DHA 0.772g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.127g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.168g 0.212g Atlantic Mackerel
Monounsaturated Fat 3.544g 5.456g Atlantic Mackerel
Polyunsaturated fat 1.368g 3.35g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

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
95%
Swordfish
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
64%
Swordfish
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.346g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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.
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.