Cod vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between cod and swordfish?

Swordfish is richer than cod in vitamin D*, selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, fats, and vitamin E.
Swordfish's daily need coverage for vitamin D* is 78% more.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cod

Swordfish

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+133.3%
Contains less SodiumSodium	-19.6%
Contains more ManganeseManganese	+53.8%

Contains more PotassiumPotassium	+104.5%
Contains more CopperCopper	+27.8%
Contains more ZincZinc	+34.5%
Contains more PhosphorusPhosphorus	+120.3%
Contains more SeleniumSelenium	+82.2%

~equal in Iron ~0.45mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cod

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+25.4%
Contains more FolateFolate	+300%

Contains more Vitamin DVitamin D	+1283.3%
Contains more Vitamin AVitamin A	+207.1%
Contains more Vitamin EVitamin E	+197.5%
Contains more Vitamin B3Vitamin B3	+268.2%
Contains more Vitamin B5Vitamin B5	+131.7%
Contains more Vitamin B6Vitamin B6	+117.3%
Contains more Vitamin B12Vitamin B12	+54.3%

~equal in Vitamin B1 ~0.089mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	46 IU	666 IU	78%
Vitamin D	1.2µg	16.6µg	77%
Selenium	37.6µg	68.5µg	56%
Vitamin B3	2.513mg	9.254mg	42%
Vitamin B6	0.283mg	0.615mg	26%
Phosphorus	138mg	304mg	24%
Vitamin B12	1.05µg	1.62µg	24%
Fats	0.86g	7.93g	11%
Vitamin E	0.81mg	2.41mg	11%
Monounsaturated fat	0.124g	3.544g	9%
Cholesterol	55mg	78mg	8%
Potassium	244mg	499mg	8%
Saturated fat	0.168g	1.911g	8%
Polyunsaturated fat	0.292g	1.368g	7%
Vitamin B5	0.18mg	0.417mg	5%
Calories	105kcal	172kcal	3%
Vitamin A	14µg	43µg	3%
Magnesium	42mg	35mg	2%
Zinc	0.58mg	0.78mg	2%
Folate	8µg	2µg	2%
Protein	22.83g	23.45g	1%
Vitamin C	1mg	0mg	1%
Calcium	14mg	6mg	1%
Copper	0.036mg	0.046mg	1%
Sodium	78mg	97mg	1%
Vitamin B2	0.079mg	0.063mg	1%
Choline	83.7mg	77.5mg	1%
Protein per 100 calories	22g	14g	N/A
Calories per 10 g protein	46kcal	73kcal	N/A
Weight per 100 calories	95g	58g	N/A
Unsaturated / Saturated Fat ratio	2.5	2.6	N/A
Iron	0.49mg	0.45mg	0%
Manganese	0.02mg	0.013mg	0%
Vitamin B1	0.088mg	0.089mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.256mg	0.265mg	0%
Threonine	1.001mg	1.035mg	0%
Isoleucine	1.052mg	1.088mg	0%
Leucine	1.856mg	1.919mg	0%
Lysine	2.097mg	2.168mg	0%
Methionine	0.676mg	0.699mg	0%
Phenylalanine	0.891mg	0.922mg	0%
Valine	1.176mg	1.216mg	0%
Histidine	0.672mg	0.695mg	0%
Omega-3 (EPA)	0.004g	0.127g	N/A
Omega-3 (DHA)	0.154g	0.772g	N/A
Omega-3 (DPA)	0.013g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A