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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

Atlantic Mackerel vs Swordfish 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 more Calcium +100%
Contains more Iron +262.2%
Contains more Magnesium +117.1%
Contains more Copper +58.7%
Contains more Manganese +15.4%
Contains more Phosphorus +40.1%
Contains more Potassium +58.9%
Contains more Zinc +23.8%
Contains more Selenium +55.3%
Equal in Sodium - 97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +100%
Contains more Iron +262.2%
Contains more Magnesium +117.1%
Contains more Copper +58.7%
Contains more Manganese +15.4%
Contains more Phosphorus +40.1%
Contains more Potassium +58.9%
Contains more Zinc +23.8%
Contains more 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 more Vitamin A +29.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B12 +437.7%
Contains more Vitamin K +4900%
Contains more Vitamin E +58.6%
Contains more Vitamin B6 +54.1%
Contains more Folate +100%
Equal in Vitamin D - 16.6
Equal in Vitamin B3 - 9.254
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
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 A +29.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +395.2%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B12 +437.7%
Contains more Vitamin K +4900%
Contains more Vitamin E +58.6%
Contains more Vitamin B6 +54.1%
Contains more Folate +100%
Equal in Vitamin D - 16.6
Equal in Vitamin B3 - 9.254

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +75.2%
Contains more Other +1000%
Contains more Protein +26.1%
Equal in Water - 68.26
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +75.2%
Contains more Other +1000%
Contains more Protein +26.1%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +54%
Contains more Polyunsaturated fat +144.9%
Contains less Saturated Fat -41.3%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +54%
Contains more Polyunsaturated fat +144.9%
Contains less 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.
Atlantic Mackerel Swordfish
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Swordfish Opinion
Protein 18.6g 23.45g Swordfish
Fats 13.89g 7.93g Atlantic Mackerel
Calories 205kcal 172kcal Atlantic Mackerel
Calcium 12mg 6mg Atlantic Mackerel
Iron 1.63mg 0.45mg Atlantic Mackerel
Magnesium 76mg 35mg Atlantic Mackerel
Phosphorus 217mg 304mg Swordfish
Potassium 314mg 499mg Swordfish
Sodium 90mg 97mg Atlantic Mackerel
Zinc 0.63mg 0.78mg Swordfish
Copper 0.073mg 0.046mg Atlantic Mackerel
Manganese 0.015mg 0.013mg Atlantic Mackerel
Selenium 44.1µg 68.5µg Swordfish
Vitamin A 167IU 129IU Atlantic Mackerel
Vitamin A RAE 50µg 43µg Atlantic Mackerel
Vitamin E 1.52mg 2.41mg Swordfish
Vitamin D 643IU 666IU Swordfish
Vitamin D 16.1µg 16.6µg Swordfish
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.089mg Atlantic Mackerel
Vitamin B2 0.312mg 0.063mg Atlantic Mackerel
Vitamin B3 9.08mg 9.254mg Swordfish
Vitamin B5 0.856mg 0.417mg Atlantic Mackerel
Vitamin B6 0.399mg 0.615mg Swordfish
Folate 1µg 2µg Swordfish
Vitamin B12 8.71µg 1.62µg Atlantic Mackerel
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.265mg Swordfish
Threonine 0.815mg 1.035mg Swordfish
Isoleucine 0.857mg 1.088mg Swordfish
Leucine 1.512mg 1.919mg Swordfish
Lysine 1.708mg 2.168mg Swordfish
Methionine 0.551mg 0.699mg Swordfish
Phenylalanine 0.726mg 0.922mg Swordfish
Valine 0.958mg 1.216mg Swordfish
Histidine 0.548mg 0.695mg Swordfish
Cholesterol 70mg 78mg Atlantic Mackerel
Trans Fat 0.056g Atlantic Mackerel
Saturated Fat 3.257g 1.911g Swordfish
Omega-3 - DHA 1.401g 0.772g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.127g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.168g Atlantic Mackerel
Monounsaturated Fat 5.456g 3.544g Atlantic Mackerel
Polyunsaturated fat 3.35g 1.368g Atlantic Mackerel
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

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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%
Atlantic Mackerel
95%
Swordfish
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
64%
Swordfish

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.346g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 8mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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.

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.