Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Swordfish

Cod vs. Swordfish — In-Depth Nutrition Comparison

Compare

What are the differences between Cod and Swordfish?

  • Swordfish is richer than Cod in Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Vitamin E , and Potassium.
  • Swordfish's daily need coverage for Vitamin D is 103% more.

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

Infographic

Cod 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.
Cod
Cod
5
:
5
Swordfish
Swordfish
Contains more Calcium +133.3%
Contains more Magnesium +20%
Contains less Sodium -19.6%
Contains more Manganese +53.8%
Contains more Phosphorus +120.3%
Contains more Potassium +104.5%
Contains more Zinc +34.5%
Contains more Copper +27.8%
Contains more Selenium +82.2%
Equal in Iron - 0.45
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +133.3%
Contains more Magnesium +20%
Contains less Sodium -19.6%
Contains more Manganese +53.8%
Contains more Phosphorus +120.3%
Contains more Potassium +104.5%
Contains more Zinc +34.5%
Contains more Copper +27.8%
Contains more Selenium +82.2%
Equal in Iron - 0.45

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.
Cod
Cod
3
:
8
Swordfish
Swordfish
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.4%
Contains more Folate +300%
Contains more Vitamin A +174.5%
Contains more Vitamin E +197.5%
Contains more Vitamin D +1283.3%
Contains more Vitamin B3 +268.2%
Contains more Vitamin B5 +131.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin B12 +54.3%
Equal in Vitamin B1 - 0.089
Equal in Vitamin K - 0.1
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Swordfish
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 B2 +25.4%
Contains more Folate +300%
Contains more Vitamin A +174.5%
Contains more Vitamin E +197.5%
Contains more Vitamin D +1283.3%
Contains more Vitamin B3 +268.2%
Contains more Vitamin B5 +131.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin B12 +54.3%
Equal in Vitamin B1 - 0.089
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Swordfish
Swordfish
Contains more Water +11.2%
Contains more Fats +822.1%
Equal in Protein - 23.45
Equal in Other - 0.36
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Water +11.2%
Contains more Fats +822.1%
Equal in Protein - 23.45
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +2758.1%
Contains more Polyunsaturated fat +368.5%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +2758.1%
Contains more Polyunsaturated fat +368.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Swordfish
Lower in price ok
Rich in vitamins 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 minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Swordfish Opinion
Protein 22.83g 23.45g Swordfish
Fats 0.86g 7.93g Swordfish
Calories 105kcal 172kcal Swordfish
Calcium 14mg 6mg Cod
Iron 0.49mg 0.45mg Cod
Magnesium 42mg 35mg Cod
Phosphorus 138mg 304mg Swordfish
Potassium 244mg 499mg Swordfish
Sodium 78mg 97mg Cod
Zinc 0.58mg 0.78mg Swordfish
Copper 0.036mg 0.046mg Swordfish
Manganese 0.02mg 0.013mg Cod
Selenium 37.6µg 68.5µg Swordfish
Vitamin A 47IU 129IU Swordfish
Vitamin A RAE 14µg 43µg Swordfish
Vitamin E 0.81mg 2.41mg Swordfish
Vitamin D 46IU 666IU Swordfish
Vitamin D 1.2µg 16.6µg Swordfish
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.089mg Swordfish
Vitamin B2 0.079mg 0.063mg Cod
Vitamin B3 2.513mg 9.254mg Swordfish
Vitamin B5 0.18mg 0.417mg Swordfish
Vitamin B6 0.283mg 0.615mg Swordfish
Folate 8µg 2µg Cod
Vitamin B12 1.05µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.265mg Swordfish
Threonine 1.001mg 1.035mg Swordfish
Isoleucine 1.052mg 1.088mg Swordfish
Leucine 1.856mg 1.919mg Swordfish
Lysine 2.097mg 2.168mg Swordfish
Methionine 0.676mg 0.699mg Swordfish
Phenylalanine 0.891mg 0.922mg Swordfish
Valine 1.176mg 1.216mg Swordfish
Histidine 0.672mg 0.695mg Swordfish
Cholesterol 55mg 78mg Cod
Trans Fat 0.056g Cod
Saturated Fat 0.168g 1.911g Cod
Omega-3 - DHA 0.154g 0.772g Swordfish
Omega-3 - EPA 0.004g 0.127g Swordfish
Omega-3 - DPA 0.013g 0.168g Swordfish
Monounsaturated Fat 0.124g 3.544g Swordfish
Polyunsaturated fat 0.292g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 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

People also compare

Cod
Cod vs Gefilte fish
Gefilte fish
Cod
Cod vs Haddock
Haddock
Cod
Cod vs Halibut raw
Halibut raw
Swordfish
Swordfish vs Tuna Bluefin
Tuna Bluefin
Swordfish
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel

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
30%
Cod
95%
Swordfish
Minerals Daily Need Coverage Score
38%
Cod
64%
Swordfish

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.743g)
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 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.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.