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  6. Anchovy vs. Swordfish

Anchovy vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between Anchovy and Swordfish

  • Anchovy has more Iron, Vitamin B3, Copper, Vitamin B2, and Calcium, however, Swordfish is richer in Selenium, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin E .
  • Swordfish's daily need coverage for Selenium is 58% more.
  • Anchovy contains 25 times more Calcium than Swordfish. Anchovy contains 147mg of Calcium, while Swordfish contains 6mg.

The food varieties used in the comparison are Fish, anchovy, european, raw and Fish, swordfish, cooked, dry heat.

Infographic

Anchovy vs Swordfish 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.
Anchovy
Anchovy
6
:
4
Swordfish
Swordfish
Contains more Calcium +2350%
Contains more Iron +622.2%
Contains more Magnesium +17.1%
Contains more Zinc +120.5%
Contains more Copper +358.7%
Contains more Manganese +438.5%
Contains more Phosphorus +74.7%
Contains more Potassium +30.3%
Contains more Selenium +87.7%
Equal in Sodium - 97
Anchovy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 122% 30% 75% 34% 14% 47% 71% 10% 200%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +2350%
Contains more Iron +622.2%
Contains more Magnesium +17.1%
Contains more Zinc +120.5%
Contains more Copper +358.7%
Contains more Manganese +438.5%
Contains more Phosphorus +74.7%
Contains more Potassium +30.3%
Contains more Selenium +87.7%
Equal in Sodium - 97

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.
Anchovy
Anchovy
4
:
6
Swordfish
Swordfish
Contains more Vitamin B2 +306.3%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B5 +54.7%
Contains more Folate +350%
Contains more Vitamin A +158%
Contains more Vitamin E +322.8%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B6 +330.1%
Contains more Vitamin B12 +161.3%
Equal in Vitamin K - 0.1
Anchovy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 12% 0% 0% 14% 60% 263% 39% 33% 7% 78% 1%
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%
Contains more Vitamin B2 +306.3%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B5 +54.7%
Contains more Folate +350%
Contains more Vitamin A +158%
Contains more Vitamin E +322.8%
Contains more Vitamin B1 +61.8%
Contains more Vitamin B6 +330.1%
Contains more Vitamin B12 +161.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Anchovy
Anchovy
2
:
2
Swordfish
Swordfish
Contains more Other +300%
Contains more Protein +15.2%
Contains more Fats +63.8%
Equal in Water - 68.26
Anchovy
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Other +300%
Contains more Protein +15.2%
Contains more Fats +63.8%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Anchovy
Anchovy
2
:
1
Swordfish
Swordfish
Contains less Saturated Fat -32.9%
Contains more Polyunsaturated fat +19.7%
Contains more Monounsaturated Fat +199.8%
Anchovy
31% 29% 40%
Saturated Fat: 1.282 g
Monounsaturated Fat: 1.182 g
Polyunsaturated fat: 1.637 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -32.9%
Contains more Polyunsaturated fat +19.7%
Contains more Monounsaturated Fat +199.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Anchovy Swordfish Opinion
Protein 20.35g 23.45g Swordfish
Fats 4.84g 7.93g Swordfish
Calories 131kcal 172kcal Swordfish
Calcium 147mg 6mg Anchovy
Iron 3.25mg 0.45mg Anchovy
Magnesium 41mg 35mg Anchovy
Phosphorus 174mg 304mg Swordfish
Potassium 383mg 499mg Swordfish
Sodium 104mg 97mg Swordfish
Zinc 1.72mg 0.78mg Anchovy
Copper 0.211mg 0.046mg Anchovy
Manganese 0.07mg 0.013mg Anchovy
Selenium 36.5µg 68.5µg Swordfish
Vitamin A 50IU 129IU Swordfish
Vitamin A RAE 15µg 43µg Swordfish
Vitamin E 0.57mg 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.055mg 0.089mg Swordfish
Vitamin B2 0.256mg 0.063mg Anchovy
Vitamin B3 14.024mg 9.254mg Anchovy
Vitamin B5 0.645mg 0.417mg Anchovy
Vitamin B6 0.143mg 0.615mg Swordfish
Folate 9µg 2µg Anchovy
Vitamin B12 0.62µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.228mg 0.265mg Swordfish
Threonine 0.892mg 1.035mg Swordfish
Isoleucine 0.938mg 1.088mg Swordfish
Leucine 1.654mg 1.919mg Swordfish
Lysine 1.869mg 2.168mg Swordfish
Methionine 0.602mg 0.699mg Swordfish
Phenylalanine 0.794mg 0.922mg Swordfish
Valine 1.048mg 1.216mg Swordfish
Histidine 0.599mg 0.695mg Swordfish
Cholesterol 60mg 78mg Anchovy
Trans Fat 0.056g Anchovy
Saturated Fat 1.282g 1.911g Anchovy
Omega-3 - DHA 0.911g 0.772g Anchovy
Omega-3 - EPA 0.538g 0.127g Anchovy
Omega-3 - DPA 0.029g 0.168g Swordfish
Monounsaturated Fat 1.182g 3.544g Swordfish
Polyunsaturated fat 1.637g 1.368g Anchovy
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

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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
42%
Anchovy
95%
Swordfish
Minerals Daily Need Coverage Score
64%
Anchovy
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Anchovy
Anchovy is lower in Saturated Fat (difference - 0.629g)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Anchovy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.