Atlantic Mackerel vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between Atlantic Mackerel and Swordfish?
- Atlantic Mackerel is higher in Vitamin B12, Vitamin B2, Iron, Magnesium, Vitamin B5, and Vitamin B1, yet Swordfish is higher in Selenium, Vitamin B6, and Phosphorus.
- Atlantic Mackerel's daily need coverage for Vitamin B12 is 295% more.
- Atlantic Mackerel has 5 times more Vitamin B2 than Swordfish. While Atlantic Mackerel has 0.312mg of Vitamin B2, Swordfish has only 0.063mg.
- The amount of Saturated Fat in Swordfish is lower.
We used Fish, mackerel, Atlantic, raw and Fish, swordfish, cooked, dry heat types in this article.
Infographic
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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.
Contains
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Calcium
+100%
Contains
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Iron
+262.2%
Contains
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Magnesium
+117.1%
Contains
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Copper
+58.7%
Contains
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Manganese
+15.4%
Contains
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Phosphorus
+40.1%
Contains
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Potassium
+58.9%
Contains
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Zinc
+23.8%
Contains
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Selenium
+55.3%
Equal in Sodium - 97
Contains
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Calcium
+100%
Contains
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Iron
+262.2%
Contains
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Magnesium
+117.1%
Contains
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Copper
+58.7%
Contains
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Manganese
+15.4%
Contains
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Phosphorus
+40.1%
Contains
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Potassium
+58.9%
Contains
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Zinc
+23.8%
Contains
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Selenium
+55.3%
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.
:
Contains
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Vitamin A
+29.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+97.8%
Contains
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Vitamin B2
+395.2%
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Vitamin B5
+105.3%
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Vitamin B12
+437.7%
Contains
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Vitamin K
+4900%
Contains
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Vitamin E
+58.6%
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Vitamin B6
+54.1%
Contains
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Folate
+100%
Equal in Vitamin D - 16.6
Equal in Vitamin B3 - 9.254
Contains
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Vitamin A
+29.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+97.8%
Contains
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Vitamin B2
+395.2%
Contains
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Vitamin B5
+105.3%
Contains
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Vitamin B12
+437.7%
Contains
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Vitamin K
+4900%
Contains
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Vitamin E
+58.6%
Contains
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Vitamin B6
+54.1%
Contains
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Folate
+100%
Equal in Vitamin D - 16.6
Equal in Vitamin B3 - 9.254
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+75.2%
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Other
+1000%
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Protein
+26.1%
Equal in Water - 68.26
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Contains
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Fats
+75.2%
Contains
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Other
+1000%
Contains
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Protein
+26.1%
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+54%
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Polyunsaturated fat
+144.9%
Contains
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Saturated Fat
-41.3%
Saturated Fat:
3.257 g
Monounsaturated Fat:
5.456 g
Polyunsaturated fat:
3.35 g
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Contains
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Monounsaturated Fat
+54%
Contains
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Polyunsaturated fat
+144.9%
Contains
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Saturated Fat
-41.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 18.6g | 23.45g |
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| Fats | 13.89g | 7.93g |
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| Calories | 205kcal | 172kcal |
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| Calcium | 12mg | 6mg |
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| Iron | 1.63mg | 0.45mg |
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| Magnesium | 76mg | 35mg |
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| Phosphorus | 217mg | 304mg |
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| Potassium | 314mg | 499mg |
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| Sodium | 90mg | 97mg |
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| Zinc | 0.63mg | 0.78mg |
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| Copper | 0.073mg | 0.046mg |
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| Manganese | 0.015mg | 0.013mg |
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| Selenium | 44.1µg | 68.5µg |
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| Vitamin A | 167IU | 129IU |
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| Vitamin A RAE | 50µg | 43µg |
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| Vitamin E | 1.52mg | 2.41mg |
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| Vitamin D | 643IU | 666IU |
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| Vitamin D | 16.1µg | 16.6µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.176mg | 0.089mg |
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| Vitamin B2 | 0.312mg | 0.063mg |
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| Vitamin B3 | 9.08mg | 9.254mg |
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| Vitamin B5 | 0.856mg | 0.417mg |
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| Vitamin B6 | 0.399mg | 0.615mg |
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| Folate | 1µg | 2µg |
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| Vitamin B12 | 8.71µg | 1.62µg |
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| Vitamin K | 5µg | 0.1µg |
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| Tryptophan | 0.208mg | 0.265mg |
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| Threonine | 0.815mg | 1.035mg |
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| Isoleucine | 0.857mg | 1.088mg |
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| Leucine | 1.512mg | 1.919mg |
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| Lysine | 1.708mg | 2.168mg |
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| Methionine | 0.551mg | 0.699mg |
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| Phenylalanine | 0.726mg | 0.922mg |
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| Valine | 0.958mg | 1.216mg |
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| Histidine | 0.548mg | 0.695mg |
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| Cholesterol | 70mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 3.257g | 1.911g |
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| Omega-3 - DHA | 1.401g | 0.772g |
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| Omega-3 - EPA | 0.898g | 0.127g |
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| Omega-3 - DPA | 0.212g | 0.168g |
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| Monounsaturated Fat | 5.456g | 3.544g |
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| Polyunsaturated fat | 3.35g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet |
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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
171%
95%
Minerals Daily Need Coverage Score
54%
64%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 1.346g)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Atlantic Mackerel is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
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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.
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.