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Tuna vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Tuna
Tuna 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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Swordfish
Lower in Sugars 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

Which food is preferable in case of diets?

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

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
90
Tuna
75
Swordfish
Mineral Summary Score
30
Tuna
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
Tuna
6
:
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 Potassium +54.5%
Equal in Phosphorus - 304
Equal in Zinc - 0.78
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 Potassium +54.5%
Equal in Phosphorus - 304
Equal in Zinc - 0.78

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
Tuna
6
:
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%
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%
Contains more Vitamin B6 +17.1%

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
179%
Tuna
141%
Swordfish
Carbohydrates
0%
Tuna
0%
Swordfish
Fats
29%
Tuna
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 Swordfish Opinion
Protein 29.91 23.45 Tuna
Fats 6.28 7.93 Swordfish
Carbs 0 0
Calories 184 172 Tuna
Starch
Sugars 0 Swordfish
Fiber 0 0
Calcium 10 6 Tuna
Iron 1.31 0.45 Tuna
Magnesium 64 35 Tuna
Phosphorus 326 304 Tuna
Potassium 323 499 Swordfish
Sodium 50 97 Tuna
Zinc 0.77 0.78 Swordfish
Copper 0.11 0.046 Tuna
Vitamin A 2520 129 Tuna
Vitamin E 2.41 Swordfish
Vitamin D 666 Swordfish
Vitamin D 16.6 Swordfish
Vitamin C 0 0
Vitamin B1 0.278 0.089 Tuna
Vitamin B2 0.306 0.063 Tuna
Vitamin B3 10.54 9.254 Tuna
Vitamin B5 1.37 0.417 Tuna
Vitamin B6 0.525 0.615 Swordfish
Vitamin B12 10.88 1.62 Tuna
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Tryptophan 0.335 0.265 Tuna
Threonine 1.311 1.035 Tuna
Isoleucine 1.378 1.088 Tuna
Leucine 2.431 1.919 Tuna
Lysine 2.747 2.168 Tuna
Methionine 0.885 0.699 Tuna
Phenylalanine 1.168 0.922 Tuna
Valine 1.541 1.216 Tuna
Histidine 0.88 0.695 Tuna
Cholesterol 49 78 Tuna
Trans Fat 0.056 Tuna
Saturated Fat 1.612 1.911 Tuna
Monounsaturated Fat 2.053 3.544 Swordfish
Polyunsaturated fat 1.844 1.368 Tuna
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.