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Cod vs Swordfish - In-Depth Nutrition Comparison

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What are the main differences between Cod and Swordfish?

  • Cod is richer in Vitamin B5, yet Swordfish is richer in Vitamin D, Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin E .
  • Cod's daily need coverage for Vitamin B5 is 3052% higher.
  • Cod contains less Cholesterol.

We used Fish, cod, Atlantic, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
2
:
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Contains more Iron +18.4%
Contains more Phosphorus +49.8%
Contains more Potassium +20.8%
Contains more Zinc +73.3%
Contains more Copper +64.3%
Equal in Magnesium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Contains more Iron +18.4%
Contains more Phosphorus +49.8%
Contains more Potassium +20.8%
Contains more Zinc +73.3%
Contains more Copper +64.3%
Equal in Magnesium - 35

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
Cod
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Contains more Folate +250%
Contains more Vitamin A +222.5%
Contains more Vitamin E +276.6%
Contains more Vitamin D +1744.4%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B3 +348.6%
Contains more Vitamin B6 +151%
Contains more Vitamin B12 +78%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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 C +∞%
Contains more Vitamin B5 +36590.6%
Contains more Folate +250%
Contains more Vitamin A +222.5%
Contains more Vitamin E +276.6%
Contains more Vitamin D +1744.4%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B3 +348.6%
Contains more Vitamin B6 +151%
Contains more Vitamin B12 +78%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1

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.
Cod Swordfish
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Swordfish Opinion
Net carbs 0g 0g
Protein 17.81g 23.45g Swordfish
Fats 0.67g 7.93g Swordfish
Carbs 0g 0g
Calories 82kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 16mg 6mg Cod
Iron 0.38mg 0.45mg Swordfish
Magnesium 32mg 35mg Swordfish
Phosphorus 203mg 304mg Swordfish
Potassium 413mg 499mg Swordfish
Sodium 54mg 97mg Cod
Zinc 0.45mg 0.78mg Swordfish
Copper 0.028mg 0.046mg Swordfish
Vitamin A 40IU 129IU Swordfish
Vitamin E 0.64mg 2.41mg Swordfish
Vitamin D 36IU 666IU Swordfish
Vitamin D 0.9µg 16.6µg Swordfish
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.089mg Swordfish
Vitamin B2 0.065mg 0.063mg Cod
Vitamin B3 2.063mg 9.254mg Swordfish
Vitamin B5 153mg 0.417mg Cod
Vitamin B6 0.245mg 0.615mg Swordfish
Folate 7µg 2µg Cod
Vitamin B12 0.91µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.199mg 0.265mg Swordfish
Threonine 0.781mg 1.035mg Swordfish
Isoleucine 0.821mg 1.088mg Swordfish
Leucine 1.447mg 1.919mg Swordfish
Lysine 1.635mg 2.168mg Swordfish
Methionine 0.527mg 0.699mg Swordfish
Phenylalanine 0.695mg 0.922mg Swordfish
Valine 0.917mg 1.216mg Swordfish
Histidine 0.524mg 0.695mg Swordfish
Cholesterol 43mg 78mg Cod
Trans Fat g 0.056g Cod
Saturated Fat 0.131g 1.911g Cod
Monounsaturated Fat 0.094g 3.544g Swordfish
Polyunsaturated fat 0.231g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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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
790
Cod
95
Swordfish
Mineral Summary Score
24
Cod
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
107%
Cod
141%
Swordfish
Carbohydrates
0%
Cod
0%
Swordfish
Fats
3%
Cod
37%
Swordfish

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.78g)
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 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.