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  6. Swordfish vs. Tuna Bluefin

Swordfish vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are Swordfish and Tuna Bluefin different?

  • Swordfish is higher in Selenium, however, Tuna Bluefin is richer in Vitamin B12, Vitamin A RAE, Vitamin B5, Vitamin B2, Vitamin B1, Iron, Vitamin B3, and Copper.
  • Daily need coverage for Vitamin B12 from Tuna Bluefin is 386% higher.
  • Swordfish contains 2 times more Cholesterol than Tuna Bluefin. While Swordfish contains 78mg of Cholesterol, Tuna Bluefin contains only 49mg.

Fish, swordfish, cooked, dry heat and Fish, tuna, fresh, bluefin, cooked, dry heat are the varieties used in this article.

Infographic

Swordfish vs Tuna Bluefin 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
Tuna Bluefin
Tuna Bluefin
Contains more Potassium +54.5%
Contains more Selenium +46.4%
Contains more Calcium +66.7%
Contains more Iron +191.1%
Contains more Magnesium +82.9%
Contains less Sodium -48.5%
Contains more Copper +139.1%
Contains more Manganese +53.8%
Equal in Phosphorus - 326
Equal in Zinc - 0.77
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Potassium +54.5%
Contains more Selenium +46.4%
Contains more Calcium +66.7%
Contains more Iron +191.1%
Contains more Magnesium +82.9%
Contains less Sodium -48.5%
Contains more Copper +139.1%
Contains more Manganese +53.8%
Equal in Phosphorus - 326
Equal in Zinc - 0.77

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
4
:
6
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin B6 +17.1%
Contains more Vitamin A +1853.5%
Contains more Vitamin B1 +212.4%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +228.5%
Contains more Vitamin B12 +571.6%
Equal in Folate - 2
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%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin B6 +17.1%
Contains more Vitamin A +1853.5%
Contains more Vitamin B1 +212.4%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +228.5%
Contains more Vitamin B12 +571.6%
Equal in Folate - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
2
Tuna Bluefin
Tuna Bluefin
Contains more Fats +26.3%
Contains more Water +15.5%
Contains more Protein +27.5%
Contains more Other +1211.1%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Fats +26.3%
Contains more Water +15.5%
Contains more Protein +27.5%
Contains more Other +1211.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Tuna Bluefin
Tuna Bluefin
Contains more Monounsaturated Fat +72.6%
Contains less Saturated Fat -15.6%
Contains more Polyunsaturated fat +34.8%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains more Monounsaturated Fat +72.6%
Contains less Saturated Fat -15.6%
Contains more Polyunsaturated fat +34.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Tuna Bluefin Opinion
Protein 23.45g 29.91g Tuna Bluefin
Fats 7.93g 6.28g Swordfish
Calories 172kcal 184kcal Tuna Bluefin
Calcium 6mg 10mg Tuna Bluefin
Iron 0.45mg 1.31mg Tuna Bluefin
Magnesium 35mg 64mg Tuna Bluefin
Phosphorus 304mg 326mg Tuna Bluefin
Potassium 499mg 323mg Swordfish
Sodium 97mg 50mg Tuna Bluefin
Zinc 0.78mg 0.77mg Swordfish
Copper 0.046mg 0.11mg Tuna Bluefin
Manganese 0.013mg 0.02mg Tuna Bluefin
Selenium 68.5µg 46.8µg Swordfish
Vitamin A 129IU 2520IU Tuna Bluefin
Vitamin A RAE 43µg 757µg Tuna Bluefin
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.278mg Tuna Bluefin
Vitamin B2 0.063mg 0.306mg Tuna Bluefin
Vitamin B3 9.254mg 10.54mg Tuna Bluefin
Vitamin B5 0.417mg 1.37mg Tuna Bluefin
Vitamin B6 0.615mg 0.525mg Swordfish
Folate 2µg 2µg
Vitamin B12 1.62µg 10.88µg Tuna Bluefin
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.335mg Tuna Bluefin
Threonine 1.035mg 1.311mg Tuna Bluefin
Isoleucine 1.088mg 1.378mg Tuna Bluefin
Leucine 1.919mg 2.431mg Tuna Bluefin
Lysine 2.168mg 2.747mg Tuna Bluefin
Methionine 0.699mg 0.885mg Tuna Bluefin
Phenylalanine 0.922mg 1.168mg Tuna Bluefin
Valine 1.216mg 1.541mg Tuna Bluefin
Histidine 0.695mg 0.88mg Tuna Bluefin
Cholesterol 78mg 49mg Tuna Bluefin
Trans Fat 0.056g Tuna Bluefin
Saturated Fat 1.911g 1.612g Tuna Bluefin
Omega-3 - DHA 0.772g 1.141g Tuna Bluefin
Omega-3 - EPA 0.127g 0.363g Tuna Bluefin
Omega-3 - DPA 0.168g 0.16g Swordfish
Monounsaturated Fat 3.544g 2.053g Swordfish
Polyunsaturated fat 1.368g 1.844g Tuna Bluefin
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

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%
Tuna Bluefin
Minerals Daily Need Coverage Score
64%
Swordfish
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna Bluefin
Tuna Bluefin contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Tuna Bluefin
Tuna Bluefin is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.