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. Haddock

Swordfish vs. Haddock — In-Depth Nutrition Comparison

Compare

A recap on differences between Swordfish and Haddock

  • Swordfish has more Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin E , and Vitamin B1, however, Haddock is higher in Vitamin B12.
  • Swordfish covers your daily Vitamin D needs 107% more than Haddock.
  • Haddock contains 17 times less Saturated Fat than Swordfish. Swordfish contains 1.911g of Saturated Fat, while Haddock contains 0.111g.

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

Infographic

Swordfish vs Haddock 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
8
:
1
Haddock
Haddock
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%
Contains more Calcium +133.3%
Equal in Phosphorus - 278
Equal in Manganese - 0.013
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Haddock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
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%
Contains more Calcium +133.3%
Equal in Phosphorus - 278
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.
Swordfish
Swordfish
6
:
4
Haddock
Haddock
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%
Contains more Vitamin B5 +18.5%
Contains more Folate +550%
Contains more Vitamin B12 +31.5%
Equal in Vitamin B2 - 0.069
Equal in Vitamin K - 0.1
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%
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%
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%
Contains more Vitamin B5 +18.5%
Contains more Folate +550%
Contains more Vitamin B12 +31.5%
Equal in Vitamin B2 - 0.069
Equal in Vitamin K - 0.1

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Haddock
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
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel
Haddock
Haddock vs Halibut raw
Halibut raw
Haddock
Haddock vs Mackerel
Mackerel
Haddock
Haddock vs Pacific saury raw
Pacific saury 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
43%
Haddock
Minerals Daily Need Coverage Score
64%
Swordfish
41%
Haddock

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