Mackerel vs. Swordfish — In-Depth Nutrition Comparison
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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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +1000% |
| Contains more IronIron | +211.1% |
| Contains more CopperCopper | +117.4% |
| Contains more ZincZinc | +41% |
| Contains more PhosphorusPhosphorus | +19.7% |
| Contains less SodiumSodium | -97.8% |
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.
| Contains more Vitamin DVitamin D | +51.8% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more Vitamin B12Vitamin B12 | +640.7% |
| Contains more Vitamin KVitamin K | +7700% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +31.1% |
| Contains more Vitamin B1Vitamin B1 | +345% |
| Contains more Vitamin B3Vitamin B3 | +180.4% |
| Contains more Vitamin B6Vitamin B6 | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 1.62µg | 433% |
| Sodium | 4450mg | 97mg | 189% |
| Vitamin D | 25.2µg | 16.6µg | 43% |
| Vitamin D | 1006IU | 666IU | 43% |
| Vitamin B3 | 3.3mg | 9.254mg | 37% |
| Polyunsaturated fat | 6.21g | 1.368g | 32% |
| Fats | 25.1g | 7.93g | 26% |
| Saturated fat | 7.148g | 1.911g | 24% |
| Vitamin B6 | 0.41mg | 0.615mg | 16% |
| Monounsaturated fat | 8.32g | 3.544g | 12% |
| Iron | 1.4mg | 0.45mg | 12% |
| Protein | 18.5g | 23.45g | 10% |
| Vitamin B2 | 0.19mg | 0.063mg | 10% |
| Selenium | 73.4µg | 68.5µg | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Calories | 305kcal | 172kcal | 7% |
| Phosphorus | 254mg | 304mg | 7% |
| Cholesterol | 95mg | 78mg | 6% |
| Vitamin B1 | 0.02mg | 0.089mg | 6% |
| Magnesium | 60mg | 35mg | 6% |
| Copper | 0.1mg | 0.046mg | 6% |
| Calcium | 66mg | 6mg | 6% |
| Vitamin K | 7.8µg | 0.1µg | 6% |
| Choline | 101.6mg | 77.5mg | 4% |
| Zinc | 1.1mg | 0.78mg | 3% |
| Folate | 15µg | 2µg | 3% |
| Manganese | 0.013mg | 1% | |
| Potassium | 520mg | 499mg | 1% |
| Vitamin A | 47µg | 43µg | 0% |
| Vitamin E | 2.38mg | 2.41mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 1.619g | 0.127g | N/A |
| Omega-3 - DHA | 2.965g | 0.772g | N/A |
| Omega-3 - DPA | 0.391g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +216.5% |
| Contains more OtherOther | +3622.2% |
| Contains more ProteinProtein | +26.8% |
| Contains more WaterWater | +58.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +134.8% |
| Contains more Poly. FatPolyunsaturated fat | +353.9% |
| Contains less Sat. FatSaturated fat | -73.3% |