Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Mackerel vs Swordfish - In-Depth Nutrition Comparison

Compare

Differences between Mackerel and Swordfish

  • Mackerel is higher in Vitamin B12, Vitamin D, Iron, Vitamin B2, and Selenium, however Swordfish is richer in Vitamin B3, Vitamin B6, and Phosphorus.
  • Mackerel's daily need coverage for Vitamin B12 is 433% higher.
  • Mackerel has 46 times more Sodium than Swordfish. While Mackerel has 4450mg of Sodium, Swordfish has only 97mg.

The food types used in this comparison are Fish, mackerel, salted and Fish, swordfish, cooked, dry heat.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
6
:
2
Swordfish
Swordfish
Contains more Calcium +1000%
Contains more Iron +211.1%
Contains more Magnesium +71.4%
Contains more Zinc +41%
Contains more Copper +117.4%
Contains more Phosphorus +19.7%
Contains less Sodium -97.8%
Equal in Potassium - 499
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +1000%
Contains more Iron +211.1%
Contains more Magnesium +71.4%
Contains more Zinc +41%
Contains more Copper +117.4%
Contains more Phosphorus +19.7%
Contains less Sodium -97.8%
Equal in Potassium - 499

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
Mackerel
Mackerel
6
:
5
Swordfish
Swordfish
Contains more Vitamin A +21.7%
Contains more Vitamin D +51.8%
Contains more Vitamin B2 +201.6%
Contains more Folate +650%
Contains more Vitamin B12 +640.7%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B6 +50%
Equal in Vitamin E - 2.41
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 A +21.7%
Contains more Vitamin D +51.8%
Contains more Vitamin B2 +201.6%
Contains more Folate +650%
Contains more Vitamin B12 +640.7%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B6 +50%
Equal in Vitamin E - 2.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Swordfish
Swordfish
Contains more Fats +216.5%
Contains more Other +3622.2%
Contains more Protein +26.8%
Contains more Water +58.7%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 Fats +216.5%
Contains more Other +3622.2%
Contains more Protein +26.8%
Contains more Water +58.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +353.9%
Contains less Saturated Fat -73.3%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +353.9%
Contains less Saturated Fat -73.3%

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

All nutrients comparison - raw data values

Nutrient Mackerel Swordfish Opinion
Protein 18.5g 23.45g Swordfish
Fats 25.1g 7.93g Mackerel
Calories 305kcal 172kcal Mackerel
Calcium 66mg 6mg Mackerel
Iron 1.4mg 0.45mg Mackerel
Magnesium 60mg 35mg Mackerel
Phosphorus 254mg 304mg Swordfish
Potassium 520mg 499mg Mackerel
Sodium 4450mg 97mg Swordfish
Zinc 1.1mg 0.78mg Mackerel
Copper 0.1mg 0.046mg Mackerel
Vitamin A 157IU 129IU Mackerel
Vitamin A RAE 47µg 43µg Mackerel
Vitamin E 2.38mg 2.41mg Swordfish
Vitamin D 1006IU 666IU Mackerel
Vitamin D 25.2µg 16.6µg Mackerel
Vitamin B1 0.02mg 0.089mg Swordfish
Vitamin B2 0.19mg 0.063mg Mackerel
Vitamin B3 3.3mg 9.254mg Swordfish
Vitamin B5 0.417mg Swordfish
Vitamin B6 0.41mg 0.615mg Swordfish
Folate 15µg 2µg Mackerel
Vitamin B12 12µg 1.62µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.265mg Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg Swordfish
Methionine 0.699mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Cholesterol 95mg 78mg Swordfish
Trans Fat 0.056g Mackerel
Saturated Fat 7.148g 1.911g Swordfish
Omega-3 - DHA 2.965g 0.772g Mackerel
Omega-3 - EPA 1.619g 0.127g Mackerel
Omega-3 - DPA 0.391g 0.168g Mackerel
Monounsaturated Fat 8.32g 3.544g Mackerel
Polyunsaturated fat 6.21g 1.368g Mackerel
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%
Mackerel
95%
Swordfish
Minerals Daily Need Coverage Score
114%
Mackerel
33%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 4353mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 5.237g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.