Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Atlantic mackerel vs Swordfish - In-Depth Nutrition Comparison

Compare

How are Atlantic mackerel and Swordfish different?

  • Atlantic mackerel is richer in Vitamin B12, Vitamin B2, Magnesium, Iron, Vitamin B5, and Vitamin B1, while Swordfish is higher in Selenium, Vitamin B3, and Vitamin B6.
  • Atlantic mackerel covers your daily need of Vitamin B12 724% more than Swordfish.
  • Atlantic mackerel contains 7 times more Vitamin B2 than Swordfish. Atlantic mackerel contains 0.412mg of Vitamin B2, while Swordfish contains 0.063mg.
  • Swordfish is lower in Saturated Fat.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Atlantic mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +150%
Contains more Iron +248.9%
Contains more Magnesium +177.1%
Contains less Sodium -14.4%
Contains more Zinc +20.5%
Contains more Copper +104.3%
Contains more Potassium +24.4%
Equal in Phosphorus - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +150%
Contains more Iron +248.9%
Contains more Magnesium +177.1%
Contains less Sodium -14.4%
Contains more Zinc +20.5%
Contains more Copper +104.3%
Contains more Potassium +24.4%
Equal in Phosphorus - 304

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +39.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
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 +39.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Equal in Folate - 2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Swordfish
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Swordfish Opinion
Net carbs 0g 0g
Protein 23.85g 23.45g Atlantic mackerel
Fats 17.81g 7.93g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 172kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g 0g Atlantic mackerel
Fiber 0g 0g
Calcium 15mg 6mg Atlantic mackerel
Iron 1.57mg 0.45mg Atlantic mackerel
Magnesium 97mg 35mg Atlantic mackerel
Phosphorus 278mg 304mg Swordfish
Potassium 401mg 499mg Swordfish
Sodium 83mg 97mg Atlantic mackerel
Zinc 0.94mg 0.78mg Atlantic mackerel
Copper 0.094mg 0.046mg Atlantic mackerel
Vitamin A 180IU 129IU Atlantic mackerel
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 0.4mg 0mg Atlantic mackerel
Vitamin B1 0.159mg 0.089mg Atlantic mackerel
Vitamin B2 0.412mg 0.063mg Atlantic mackerel
Vitamin B3 6.85mg 9.254mg Swordfish
Vitamin B5 0.99mg 0.417mg Atlantic mackerel
Vitamin B6 0.46mg 0.615mg Swordfish
Folate 2µg 2µg
Vitamin B12 19µg 1.62µg Atlantic mackerel
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.267mg 0.265mg Atlantic mackerel
Threonine 1.045mg 1.035mg Atlantic mackerel
Isoleucine 1.099mg 1.088mg Atlantic mackerel
Leucine 1.938mg 1.919mg Atlantic mackerel
Lysine 2.19mg 2.168mg Atlantic mackerel
Methionine 0.706mg 0.699mg Atlantic mackerel
Phenylalanine 0.931mg 0.922mg Atlantic mackerel
Valine 1.228mg 1.216mg Atlantic mackerel
Histidine 0.702mg 0.695mg Atlantic mackerel
Cholesterol 75mg 78mg Atlantic mackerel
Trans Fat g 0.056g Atlantic mackerel
Saturated Fat 4.176g 1.911g Swordfish
Monounsaturated Fat 7.006g 3.544g Atlantic mackerel
Polyunsaturated fat 4.3g 1.368g Atlantic mackerel

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 Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
235
Atlantic mackerel
95
Swordfish
Mineral Summary Score
44
Atlantic mackerel
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Atlantic mackerel
141%
Swordfish
Carbohydrates
0%
Atlantic mackerel
0%
Swordfish
Fats
82%
Atlantic mackerel
37%
Swordfish

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.265g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.