Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Swordfish
  5. Compare
  6. Swordfish vs. Sardine

Swordfish vs. Sardine — In-Depth Nutrition Comparison

Compare

How are Swordfish and Sardine different?

  • Swordfish is higher in Vitamin D, Vitamin B6, Selenium, and Vitamin B3, however, Sardine is richer in Vitamin B12, Calcium, Iron, Phosphorus, and Copper.
  • Daily need coverage for Vitamin B12 from Sardine is 305% higher.
  • Swordfish contains 4 times more Vitamin B6 than Sardine. While Swordfish contains 0.615mg of Vitamin B6, Sardine contains only 0.167mg.
  • Swordfish has less Cholesterol.

Fish, swordfish, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Swordfish vs Sardine 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
3
:
7
Sardine
Sardine
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Contains more Selenium +30%
Contains more Calcium +6266.7%
Contains more Iron +548.9%
Contains more Magnesium +11.4%
Contains more Phosphorus +61.2%
Contains more Zinc +67.9%
Contains more Copper +304.3%
Contains more Manganese +730.8%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Contains more Selenium +30%
Contains more Calcium +6266.7%
Contains more Iron +548.9%
Contains more Magnesium +11.4%
Contains more Phosphorus +61.2%
Contains more Zinc +67.9%
Contains more Copper +304.3%
Contains more Manganese +730.8%

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
6
:
5
Sardine
Sardine
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin D +245.8%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Folate +400%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin D +245.8%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Folate +400%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
1
:
3
Sardine
Sardine
Contains more Water +14.5%
Contains more Fats +44.4%
Contains more Other +1100%
Equal in Protein - 24.62
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Water +14.5%
Contains more Fats +44.4%
Contains more Other +1100%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
0
:
3
Sardine
Sardine
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +276.3%
Equal in Monounsaturated Fat - 3.869
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +276.3%
Equal in Monounsaturated Fat - 3.869

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Sardine Opinion
Protein 23.45g 24.62g Sardine
Fats 7.93g 11.45g Sardine
Calories 172kcal 208kcal Sardine
Calcium 6mg 382mg Sardine
Iron 0.45mg 2.92mg Sardine
Magnesium 35mg 39mg Sardine
Phosphorus 304mg 490mg Sardine
Potassium 499mg 397mg Swordfish
Sodium 97mg 307mg Swordfish
Zinc 0.78mg 1.31mg Sardine
Copper 0.046mg 0.186mg Sardine
Manganese 0.013mg 0.108mg Sardine
Selenium 68.5µg 52.7µg Swordfish
Vitamin A 129IU 108IU Swordfish
Vitamin A RAE 43µg 32µg Swordfish
Vitamin E 2.41mg 2.04mg Swordfish
Vitamin D 666IU 193IU Swordfish
Vitamin D 16.6µg 4.8µg Swordfish
Vitamin B1 0.089mg 0.08mg Swordfish
Vitamin B2 0.063mg 0.227mg Sardine
Vitamin B3 9.254mg 5.245mg Swordfish
Vitamin B5 0.417mg 0.642mg Sardine
Vitamin B6 0.615mg 0.167mg Swordfish
Folate 2µg 10µg Sardine
Vitamin B12 1.62µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.265mg 0.276mg Sardine
Threonine 1.035mg 1.079mg Sardine
Isoleucine 1.088mg 1.134mg Sardine
Leucine 1.919mg 2.001mg Sardine
Lysine 2.168mg 2.26mg Sardine
Methionine 0.699mg 0.729mg Sardine
Phenylalanine 0.922mg 0.961mg Sardine
Valine 1.216mg 1.268mg Sardine
Histidine 0.695mg 0.725mg Sardine
Cholesterol 78mg 142mg Swordfish
Trans Fat 0.056g Sardine
Saturated Fat 1.911g 1.528g Sardine
Omega-3 - DHA 0.772g 0.509g Swordfish
Omega-3 - EPA 0.127g 0.473g Sardine
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 3.869g Sardine
Polyunsaturated fat 1.368g 5.148g Sardine
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

People also compare

Swordfish
Swordfish vs Tuna Bluefin
Tuna Bluefin
Swordfish
Tuna Bluefin vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel
Sardine
Sardine vs Tuna Bluefin
Tuna Bluefin
Tuna Bluefin
Tuna Bluefin vs Shark raw
Shark raw
Sardine
Sardine vs Shark raw
Shark raw

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
131%
Sardine
Minerals Daily Need Coverage Score
64%
Swordfish
94%
Sardine

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 210mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 64mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.383g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.