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Bass vs Swordfish - In-Depth Nutrition Comparison

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How are Bass and Swordfish different?

  • Bass is higher in Vitamin B12, Vitamin B5, and Iron, however Swordfish is richer in Vitamin B3, Selenium, Vitamin B6, Phosphorus, and Potassium.
  • Daily need coverage for Vitamin B12 from Bass is 116% higher.
  • Bass contains 2 times more Iron than Swordfish. While Bass contains 1.08mg of Iron, Swordfish contains only 0.45mg.
  • Swordfish has less Cholesterol.

Fish, bass, striped, cooked, dry heat and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Bass 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
Bass
4
:
Contains more Calcium +216.7%
Contains more Iron +140%
Contains more Magnesium +45.7%
Contains more Phosphorus +19.7%
Contains more Potassium +52.1%
Contains more Zinc +52.9%
Contains more Copper +15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 41% 37% 109% 29% 12% 14% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +216.7%
Contains more Iron +140%
Contains more Magnesium +45.7%
Contains more Phosphorus +19.7%
Contains more Potassium +52.1%
Contains more Zinc +52.9%
Contains more Copper +15%

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
Bass
4
:
Contains more Vitamin B1 +29.2%
Contains more Vitamin B5 +107.4%
Contains more Folate +400%
Contains more Vitamin B12 +172.2%
Contains more Vitamin A +24%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B6 +77.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 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 B1 +29.2%
Contains more Vitamin B5 +107.4%
Contains more Folate +400%
Contains more Vitamin B12 +172.2%
Contains more Vitamin A +24%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B6 +77.7%

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

All nutrients comparison - raw data values

Nutrient Bass Swordfish Opinion
Net carbs 0g 0g
Protein 22.73g 23.45g Swordfish
Fats 2.99g 7.93g Swordfish
Carbs 0g 0g
Calories 124kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar g 0g Bass
Fiber 0g 0g
Calcium 19mg 6mg Bass
Iron 1.08mg 0.45mg Bass
Magnesium 51mg 35mg Bass
Phosphorus 254mg 304mg Swordfish
Potassium 328mg 499mg Swordfish
Sodium 88mg 97mg Bass
Zinc 0.51mg 0.78mg Swordfish
Copper 0.04mg 0.046mg Swordfish
Vitamin A 104IU 129IU Swordfish
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.089mg Bass
Vitamin B2 0.037mg 0.063mg Swordfish
Vitamin B3 2.558mg 9.254mg Swordfish
Vitamin B5 0.865mg 0.417mg Bass
Vitamin B6 0.346mg 0.615mg Swordfish
Folate 10µg 2µg Bass
Vitamin B12 4.41µg 1.62µg Bass
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.255mg 0.265mg Swordfish
Threonine 0.997mg 1.035mg Swordfish
Isoleucine 1.047mg 1.088mg Swordfish
Leucine 1.848mg 1.919mg Swordfish
Lysine 2.088mg 2.168mg Swordfish
Methionine 0.673mg 0.699mg Swordfish
Phenylalanine 0.887mg 0.922mg Swordfish
Valine 1.171mg 1.216mg Swordfish
Histidine 0.669mg 0.695mg Swordfish
Cholesterol 103mg 78mg Swordfish
Trans Fat g 0.056g Bass
Saturated Fat 0.65g 1.911g Bass
Monounsaturated Fat 0.846g 3.544g Swordfish
Polyunsaturated fat 1.005g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass 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
65
Bass
95
Swordfish
Mineral Summary Score
32
Bass
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
136%
Bass
141%
Swordfish
Carbohydrates
0%
Bass
0%
Swordfish
Fats
14%
Bass
37%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.261g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.