Mackerel vs. Swordfish — In-Depth Nutrition Comparison
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How are Mackerel and Swordfish different?
- Mackerel is richer in Vitamin B12, Vitamin B2, Magnesium, Iron, Vitamin B5, and Vitamin B1, while Swordfish is higher in Selenium, Vitamin B3, and Vitamin B6.
- Mackerel covers your daily need of Vitamin B12 724% more than Swordfish.
- Mackerel contains 7 times more Vitamin B2 than Swordfish. Mackerel contains 0.412mg of Vitamin B2, while Swordfish contains 0.063mg.
- Swordfish is lower in Saturated Fat.
Fish, mackerel, Atlantic, cooked, dry heat and Fish, swordfish, cooked, dry heat types were used in this article.
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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
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Calcium
+150%
Contains
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Iron
+248.9%
Contains
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Magnesium
+177.1%
Contains
less
Sodium
-14.4%
Contains
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Zinc
+20.5%
Contains
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Copper
+104.3%
Contains
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Manganese
+53.8%
Contains
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Potassium
+24.4%
Contains
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Selenium
+32.8%
Equal in Phosphorus - 304
Contains
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Calcium
+150%
Contains
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Iron
+248.9%
Contains
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Magnesium
+177.1%
Contains
less
Sodium
-14.4%
Contains
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Zinc
+20.5%
Contains
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Copper
+104.3%
Contains
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Manganese
+53.8%
Contains
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Potassium
+24.4%
Contains
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Selenium
+32.8%
Equal in Phosphorus - 304
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
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Vitamin A
+39.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+78.7%
Contains
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Vitamin B2
+554%
Contains
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Vitamin B5
+137.4%
Contains
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Vitamin B12
+1072.8%
Contains
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Vitamin B3
+35.1%
Contains
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Vitamin B6
+33.7%
Equal in Folate - 2
Contains
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Vitamin A
+39.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+78.7%
Contains
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Vitamin B2
+554%
Contains
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Vitamin B5
+137.4%
Contains
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Vitamin B12
+1072.8%
Contains
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Vitamin B3
+35.1%
Contains
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Vitamin B6
+33.7%
Equal in Folate - 2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+124.6%
Contains
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Other
+1308.3%
Contains
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Water
+28.1%
Equal in Protein - 23.45
Contains
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Fats
+124.6%
Contains
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Other
+1308.3%
Contains
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Water
+28.1%
Equal in Protein - 23.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+97.7%
Contains
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Polyunsaturated fat
+214.3%
Contains
less
Saturated Fat
-54.2%
Contains
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Monounsaturated Fat
+97.7%
Contains
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Polyunsaturated fat
+214.3%
Contains
less
Saturated Fat
-54.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.85g | 23.45g |
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| Fats | 17.81g | 7.93g |
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| Calories | 262kcal | 172kcal |
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| Calcium | 15mg | 6mg |
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| Iron | 1.57mg | 0.45mg |
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| Magnesium | 97mg | 35mg |
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| Phosphorus | 278mg | 304mg |
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| Potassium | 401mg | 499mg |
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| Sodium | 83mg | 97mg |
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| Zinc | 0.94mg | 0.78mg |
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| Copper | 0.094mg | 0.046mg |
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| Manganese | 0.02mg | 0.013mg |
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| Selenium | 51.6µg | 68.5µg |
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| Vitamin A | 180IU | 129IU |
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| Vitamin A RAE | 54µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.159mg | 0.089mg |
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| Vitamin B2 | 0.412mg | 0.063mg |
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| Vitamin B3 | 6.85mg | 9.254mg |
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| Vitamin B5 | 0.99mg | 0.417mg |
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| Vitamin B6 | 0.46mg | 0.615mg |
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| Folate | 2µg | 2µg | |
| Vitamin B12 | 19µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.267mg | 0.265mg |
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| Threonine | 1.045mg | 1.035mg |
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| Isoleucine | 1.099mg | 1.088mg |
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| Leucine | 1.938mg | 1.919mg |
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| Lysine | 2.19mg | 2.168mg |
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| Methionine | 0.706mg | 0.699mg |
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| Phenylalanine | 0.931mg | 0.922mg |
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| Valine | 1.228mg | 1.216mg |
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| Histidine | 0.702mg | 0.695mg |
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| Cholesterol | 75mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 4.176g | 1.911g |
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| Omega-3 - DHA | 0.699g | 0.772g |
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| Omega-3 - EPA | 0.504g | 0.127g |
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| Omega-3 - DPA | 0.106g | 0.168g |
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| Monounsaturated Fat | 7.006g | 3.544g |
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| Polyunsaturated fat | 4.3g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
235%
95%
Minerals Daily Need Coverage Score
64%
64%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 2.265g)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 3mg)
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.
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.