Pollock vs. Swordfish — In-Depth Nutrition Comparison

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How are pollock and swordfish different?

Pollock is richer in vitamin B12, vitamin B2, and magnesium, while swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin E.
Swordfish covers your daily need for vitamin D, 103% more than pollock.
Pollock contains 4 times more sodium than swordfish. Pollock contains 419mg of sodium, while swordfish contains 97mg.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, swordfish, cooked, dry heat types were used in this article.

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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.

Pollock

Swordfish

Contains more MagnesiumMagnesium	+131.4%
Contains more CalciumCalcium	+1100%
Contains more IronIron	+24.4%
Contains more CopperCopper	+30.4%
Contains more ManganeseManganese	+38.5%

Contains more PotassiumPotassium	+16%
Contains more ZincZinc	+36.8%
Contains more PhosphorusPhosphorus	+13.9%
Contains less SodiumSodium	-76.8%
Contains more SeleniumSelenium	+55.3%

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.

Pollock

Swordfish

Contains more Vitamin B2Vitamin B2	+254%
Contains more Vitamin B12Vitamin B12	+125.9%
Contains more FolateFolate	+50%
Contains more CholineCholine	+18.2%

Contains more Vitamin AVitamin A	+152.9%
Contains more Vitamin EVitamin E	+760.7%
Contains more Vitamin DVitamin D	+1176.9%
Contains more Vitamin B1Vitamin B1	+64.8%
Contains more Vitamin B3Vitamin B3	+134.3%
Contains more Vitamin B6Vitamin B6	+86.9%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.66µg	1.62µg	85%
Vitamin D	1.3µg	16.6µg	77%
Vitamin D	51IU	666IU	77%
Selenium	44.1µg	68.5µg	44%
Vitamin B3	3.949mg	9.254mg	33%
Vitamin B6	0.329mg	0.615mg	22%
Vitamin E	0.28mg	2.41mg	14%
Sodium	419mg	97mg	14%
Vitamin B2	0.223mg	0.063mg	12%
Magnesium	81mg	35mg	11%
Fats	1.18g	7.93g	10%
Monounsaturated fat	0.134g	3.544g	9%
Saturated fat	0.159g	1.911g	8%
Calcium	72mg	6mg	7%
Phosphorus	267mg	304mg	5%
Polyunsaturated fat	0.583g	1.368g	5%
Choline	91.6mg	77.5mg	3%
Calories	111kcal	172kcal	3%
Vitamin B1	0.054mg	0.089mg	3%
Vitamin A	17µg	43µg	3%
Cholesterol	86mg	78mg	3%
Zinc	0.57mg	0.78mg	2%
Copper	0.06mg	0.046mg	2%
Potassium	430mg	499mg	2%
Iron	0.56mg	0.45mg	1%
Protein	23.48g	23.45g	0%
Manganese	0.018mg	0.013mg	0%
Vitamin B5	0.432mg	0.417mg	0%
Vitamin K	0.1µg	0.1µg	0%
Folate	3µg	2µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.263mg	0.265mg	0%
Threonine	1.029mg	1.035mg	0%
Isoleucine	1.082mg	1.088mg	0%
Leucine	1.908mg	1.919mg	0%
Lysine	2.157mg	2.168mg	0%
Methionine	0.696mg	0.699mg	0%
Phenylalanine	0.917mg	0.922mg	0%
Valine	1.21mg	1.216mg	0%
Histidine	0.691mg	0.695mg	0%
Omega-3 - EPA	0.086g	0.127g	N/A
Omega-3 - DHA	0.423g	0.772g	N/A
Omega-3 - DPA	0.027g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A