Tuna vs. Swordfish — Health Impact and Nutrition Comparison

Macronutrients and Calories

Swordfish and tuna are rich in healthy compounds and macronutrients. Swordfish is high in fat, while tuna is rich in protein.

In comparison, tuna is higher in calories. 100g of swordfish has about 172 calories, while tuna has 130 calories.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tuna

3

:

1

Swordfish

Contains more Protein +24.3%

Contains more Other +255.6%

Contains more Fats +1244.1%

Equal in Water - 68.26

Tuna

Protein: 29.15 g

Fats: 0.59 g

Carbs: 0 g

Water: 68.98 g

Other: 1.28 g

Swordfish

Protein: 23.45 g

Fats: 7.93 g

Carbs: 0 g

Water: 68.26 g

Other: 0.36 g

Contains more Protein +24.3%

Contains more Other +255.6%

Contains more Fats +1244.1%

Equal in Water - 68.26

Protein

100g of swordfish contains 23.45 g of proteins, while the same amount of tuna contains 29.15 g. Tuna is higher in all essential amino acids, particularly tryptophan, histidine, threonine, and isoleucine. However, both are good sources of protein.

It's worth noting that a single serving of these fish provides 32% and 39% of the daily value (DV) for protein, respectively.

Fats

The fat content in swordfish is considerably higher than that in tuna. For instance, swordfish has 7.93g of fat per 100g, while tuna has only 0.59g. 

To be more specific, swordfish contains 8.6% of the daily value (DV) for fat, while tuna contains only 0.6% of the DV for fat. 

It's worth noting that swordfish is higher in saturated fat than tuna, but it's also a good source of mono- and polyunsaturated fats with 1.07g of omega-3 fatty acids. 

Cholesterol

Swordfish have higher cholesterol levels than tuna. 100g of swordfish contains 78mg of cholesterol, while the same amount of tuna contains 47mg.

It should be noted that daily cholesterol consumption should not exceed 300mg.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Tuna

1

:

2

Swordfish

Contains less Saturated Fat -89.3%

Contains more Monounsaturated Fat +2468.1%

Contains more Polyunsaturated fat +681.7%

Tuna

Saturated Fat: 0.205 g

Monounsaturated Fat: 0.138 g

Polyunsaturated fat: 0.175 g

Swordfish

Saturated Fat: 1.911 g

Monounsaturated Fat: 3.544 g

Polyunsaturated fat: 1.368 g

Contains less Saturated Fat -89.3%

Contains more Monounsaturated Fat +2468.1%

Contains more Polyunsaturated fat +681.7%

Carbohydrates

Swordfish and tuna do not contain carbohydrates.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Tuna

0

:

0

Swordfish

Tuna

Swordfish

Vitamins

Swordfish is rich in vitamin B5 and lipid-soluble vitamins like A, D, and E, while tuna is abundant in vitamins B1, B2, B3, B6, and B12.

It's worth noting that consuming 100g of tuna can meet about 98% of the daily value (DV) required for vitamin B12, and the same size of swordfish can meet about 67%.

You can fulfill your daily requirement of vitamin B6 by consuming two servings of tuna, which provides 100% of your daily value for this essential nutrient.

Unlike tuna, 100g of swordfish can meet about 83% of the daily value (DV) required for vitamin D.

Swordfish and tuna contain equal amounts of folate (vitamin B9) and vitamin K.

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.

Tuna

5

:

4

Swordfish

Contains more Vitamin B1 +50.6%

Contains more Vitamin B2 +117.5%

Contains more Vitamin B3 +138.5%

Contains more Vitamin B6 +68.8%

Contains more Vitamin B12 +45.1%

Contains more Vitamin A +98.5%

Contains more Vitamin E +731%

Contains more Vitamin D +730%

Contains more Vitamin B5 +24.9%

Equal in Folate - 2

Equal in Vitamin K - 0.1

Tuna

Swordfish

Contains more Vitamin B1 +50.6%

Contains more Vitamin B2 +117.5%

Contains more Vitamin B3 +138.5%

Contains more Vitamin B6 +68.8%

Contains more Vitamin B12 +45.1%

Contains more Vitamin A +98.5%

Contains more Vitamin E +731%

Contains more Vitamin D +730%

Contains more Vitamin B5 +24.9%

Equal in Folate - 2

Equal in Vitamin K - 0.1

Minerals

Swordfish is rich in calcium, zinc, sodium, and copper, whereas tuna is higher in iron, magnesium, phosphorus, potassium, and selenium. 

100g of swordfish can provide 119% of the daily value for selenium; 50g of tuna can provide about 98%. 

The following chart compares the mineral contents of two types of fish.

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.

Tuna

6

:

3

Swordfish

Contains more Iron +104.4%

Contains more Magnesium +20%

Contains less Sodium -44.3%

Contains more Selenium +58%

Contains more Calcium +50%

Contains more Zinc +73.3%

Equal in Phosphorus - 304

Equal in Potassium - 499

Equal in Copper - 0.046

Equal in Manganese - 0.013

Tuna

Swordfish

Contains more Iron +104.4%

Contains more Magnesium +20%

Contains less Sodium -44.3%

Contains more Selenium +58%

Contains more Calcium +50%

Contains more Zinc +73.3%

Equal in Phosphorus - 304

Equal in Potassium - 499

Equal in Copper - 0.046

Equal in Manganese - 0.013

Glycemic Index

Swordfish and tuna are classified as low glycemic index foods because they contain no carbohydrates. The glycemic indexes of both foods are 0.

Insulin Index

The insulin index of swordfish is 59, while tuna has an insulin index of 22.

Acidity

Swordfish has a typical pH value of 7.33 to 7.94. Tuna has a pH value of 5,2 to 6,1.

The potential renal acid load (PRAL) is another method for determining the acidity of foods. The PRAL value of swordfish is 11.3. The PRAL value of tuna is 18.1. Both of them are acidic.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Consuming fish is linked to a reduced risk of cardiovascular disease. There is compelling evidence that a moderate fish diet decreases cardiovascular risk, particularly cardiac mortality, which is due to the benefits of omega-3 fatty acids.

Anti-inflammatory properties of omega-3 fatty acids may contribute to their protection against atherosclerosis, plaque rupture, and cardiovascular mortality (2).

Consuming fatty fish at least twice per week can lower the risk of heart disease, according to the American Heart Association. They recommend making it a regular part of your diet for a healthy heart.

On the other hand, consumption of tuna, alpha-linolenic acid, and omega-3 fatty acids was not linked with the risk of cardiovascular disease in a cohort of women with no prior history of cardiovascular disease(3).  

Inflammation

EPA and DHA produce resolvins, which are anti-inflammatory and inflammation-resolving. Because of their anti-inflammatory properties in swordfish and tuna, omega-3 fatty acids are therapeutic in rheumatoid arthritis. Advantages in other inflammatory illnesses and conditions have not been proven (2).

Pregnancy

 Seafood can be a regular component of your healthy eating plan throughout pregnancy as long as you avoid fish that are known to be rich in mercury. However, white (albacore) tuna and tuna steaks should be limited to 170 grams weekly. 

Swordfish are considered to be rich in mercury, so avoid eating swordfish to limit your mercury exposure (4). 

Mercury poisoning is more severe in fetuses and children. Mothers who consume a mercury-containing diet convey the toxicant to their fetuses and infants through breast milk. Children exposed to seemingly acceptable mercury levels have decreased motor function and memory performance. Mercury has been linked to various illnesses, including neurological, nephrological, immunological, cardiac, muscular, reproductive, and even genetic abnormalities (5).

Mercury's Effects on Health

Mercury's vascular effects include increased oxidative stress and inflammation. The inactivation of paraoxonase is another method through which mercury exerts harmful effects on the cardiovascular system. Indeed, mercury poisoning is closely associated with hypertension, coronary heart disease, myocardial infarction, cardiac arrhythmias, carotid artery blockage, cerebrovascular accidents, and widespread atherosclerosis.  In contrast, fish, which are high in omega-3 polyunsaturated fatty acids and selenium, help to reduce mercury damage. However, if you restrict your diet to high-mercury seafood, the health advantages of eating fish may exceed the concerns (6).