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Tuna salad vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 65mg)
Which food contains less Sugars?
Tuna salad
Tuna salad contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.367g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 305mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Tuna salad Swordfish
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna salad Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
18
Tuna salad
75
Swordfish
Mineral Summary Score
23
Tuna salad
26
Swordfish

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 Iron +122.2%
Contains more Calcium +183.3%
Contains more Copper +215.2%
Contains more Potassium +180.3%
Contains more Magnesium +84.2%
Contains more Zinc +39.3%
Contains more Phosphorus +70.8%
Contains less Sodium -75.9%
Contains more Iron +122.2%
Contains more Calcium +183.3%
Contains more Copper +215.2%
Contains more Potassium +180.3%
Contains more Magnesium +84.2%
Contains more Zinc +39.3%
Contains more Phosphorus +70.8%
Contains less Sodium -75.9%

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 C +∞%
Contains more Vitamin B2 +11.1%
Contains more Vitamin A +33%
Contains more Vitamin B1 +187.1%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +659.3%
Contains more Vitamin B12 +35%
Equal in Vitamin B2 - 0.063
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%
Contains more Vitamin A +33%
Contains more Vitamin B1 +187.1%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +659.3%
Contains more Vitamin B12 +35%
Equal in Vitamin B2 - 0.063

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
96%
Tuna salad
141%
Swordfish
Carbohydrates
9%
Tuna salad
0%
Swordfish
Fats
43%
Tuna salad
37%
Swordfish

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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 Tuna salad Swordfish Opinion
Calories 187 172 Tuna salad
Protein 16.04 23.45 Swordfish
Fats 9.26 7.93 Tuna salad
Vitamin C 2.2 0 Tuna salad
Carbs 9.41 0 Tuna salad
Cholesterol 13 78 Tuna salad
Vitamin D 666 Swordfish
Iron 1 0.45 Tuna salad
Calcium 17 6 Tuna salad
Potassium 178 499 Swordfish
Magnesium 19 35 Swordfish
Sugars 0 Swordfish
Fiber 0 0
Copper 0.145 0.046 Tuna salad
Zinc 0.56 0.78 Swordfish
Starch
Phosphorus 178 304 Swordfish
Sodium 402 97 Swordfish
Vitamin A 97 129 Swordfish
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.031 0.089 Swordfish
Vitamin B2 0.07 0.063 Tuna salad
Vitamin B3 6.7 9.254 Swordfish
Vitamin B5 0.26 0.417 Swordfish
Vitamin B6 0.081 0.615 Swordfish
Vitamin B12 1.2 1.62 Swordfish
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Tuna salad
Saturated Fat 1.544 1.911 Tuna salad
Monounsaturated Fat 2.887 3.544 Swordfish
Polyunsaturated fat 4.122 1.368 Tuna salad
Tryptophan 0.18 0.265 Swordfish
Threonine 0.701 1.035 Swordfish
Isoleucine 0.739 1.088 Swordfish
Leucine 1.293 1.919 Swordfish
Lysine 1.457 2.168 Swordfish
Methionine 0.47 0.699 Swordfish
Phenylalanine 0.626 0.922 Swordfish
Valine 0.824 1.216 Swordfish
Histidine 0.467 0.695 Swordfish
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.