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  6. Atlantic Mackerel vs. Swordfish

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +117.1%
Contains more CalciumCalcium +100%
Contains more IronIron +262.2%
Contains more CopperCopper +58.7%
Contains more ManganeseManganese +15.4%
Contains more PotassiumPotassium +58.9%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +40.1%
Contains more SeleniumSelenium +55.3%
~equal in Sodium ~97mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.3%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin B2Vitamin B2 +395.2%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B12Vitamin B12 +437.7%
Contains more Vitamin KVitamin K +4900%
Contains more Vitamin EVitamin E +58.6%
Contains more Vitamin B6Vitamin B6 +54.1%
Contains more FolateFolate +100%
Contains more CholineCholine +19.2%
~equal in Vitamin D ~16.6µg
~equal in Vitamin B3 ~9.254mg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Swordfish DV% diff.
Vitamin B12 8.71µg 1.62µg 295%
Selenium 44.1µg 68.5µg 44%
Vitamin B2 0.312mg 0.063mg 19%
Vitamin B6 0.399mg 0.615mg 17%
Iron 1.63mg 0.45mg 15%
Polyunsaturated fat 3.35g 1.368g 13%
Phosphorus 217mg 304mg 12%
Magnesium 76mg 35mg 10%
Protein 18.6g 23.45g 10%
Vitamin B5 0.856mg 0.417mg 9%
Fats 13.89g 7.93g 9%
Vitamin B1 0.176mg 0.089mg 7%
Vitamin E 1.52mg 2.41mg 6%
Saturated fat 3.257g 1.911g 6%
Potassium 314mg 499mg 5%
Monounsaturated fat 5.456g 3.544g 5%
Vitamin K 5µg 0.1µg 4%
Copper 0.073mg 0.046mg 3%
Vitamin D 16.1µg 16.6µg 3%
Vitamin D 643IU 666IU 3%
Cholesterol 70mg 78mg 3%
Choline 65mg 77.5mg 2%
Calories 205kcal 172kcal 2%
Vitamin B3 9.08mg 9.254mg 1%
Vitamin A 50µg 43µg 1%
Zinc 0.63mg 0.78mg 1%
Calcium 12mg 6mg 1%
Vitamin C 0.4mg 0mg 0%
Sodium 90mg 97mg 0%
Manganese 0.015mg 0.013mg 0%
Folate 1µg 2µg 0%
Trans fat 0.056g N/A
Tryptophan 0.208mg 0.265mg 0%
Threonine 0.815mg 1.035mg 0%
Isoleucine 0.857mg 1.088mg 0%
Leucine 1.512mg 1.919mg 0%
Lysine 1.708mg 2.168mg 0%
Methionine 0.551mg 0.699mg 0%
Phenylalanine 0.726mg 0.922mg 0%
Valine 0.958mg 1.216mg 0%
Histidine 0.548mg 0.695mg 0%
Omega-3 - EPA 0.898g 0.127g N/A
Omega-3 - DHA 1.401g 0.772g N/A
Omega-3 - DPA 0.212g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +75.2%
Contains more OtherOther +1000%
Contains more ProteinProtein +26.1%
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +54%
Contains more Poly. FatPolyunsaturated fat +144.9%
Contains less Sat. FatSaturated fat -41.3%

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.