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 more MagnesiumMagnesium | +177.1% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +248.9% |
| Contains more CopperCopper | +104.3% |
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -14.4% |
| Contains more ManganeseManganese | +53.8% |
| Contains more PotassiumPotassium | +24.4% |
| Contains more SeleniumSelenium | +32.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +39.5% |
| Contains more Vitamin B1Vitamin B1 | +78.7% |
| Contains more Vitamin B2Vitamin B2 | +554% |
| Contains more Vitamin B5Vitamin B5 | +137.4% |
| Contains more Vitamin B12Vitamin B12 | +1072.8% |
| Contains more Vitamin B3Vitamin B3 | +35.1% |
| Contains more Vitamin B6Vitamin B6 | +33.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +124.6% |
| Contains more OtherOther | +1308.3% |
| Contains more WaterWater | +28.1% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +97.7% |
| Contains more Poly. FatPolyunsaturated fat | +214.3% |
| Contains less Sat. FatSaturated 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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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 |
| Calories | 262kcal | 172kcal |
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| Protein | 23.85g | 23.45g |
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| Fats | 17.81g | 7.93g |
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| Vitamin C | 0.4mg | 0mg |
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| Cholesterol | 75mg | 78mg |
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| Vitamin D | 666IU |
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| Magnesium | 97mg | 35mg |
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| Calcium | 15mg | 6mg |
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| Potassium | 401mg | 499mg |
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| Iron | 1.57mg | 0.45mg |
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| Copper | 0.094mg | 0.046mg |
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| Zinc | 0.94mg | 0.78mg |
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| Phosphorus | 278mg | 304mg |
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| Sodium | 83mg | 97mg |
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| Vitamin A | 180IU | 129IU |
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| Vitamin A | 54µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 16.6µg |
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| Manganese | 0.02mg | 0.013mg |
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| Selenium | 51.6µg | 68.5µg |
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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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| Vitamin B12 | 19µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Folate | 2µg | 2µg | |
| Trans Fat | 0.056g |
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| Choline | 77.5mg |
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| Saturated Fat | 4.176g | 1.911g |
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| Monounsaturated Fat | 7.006g | 3.544g |
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| Polyunsaturated fat | 4.3g | 1.368g |
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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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| Omega-3 - EPA | 0.504g | 0.127g |
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| Omega-3 - DHA | 0.699g | 0.772g |
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| Omega-3 - DPA | 0.106g | 0.168g |
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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 Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
217%
91%
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 Cholesterol?
Mackerel is lower in Cholesterol (difference - 3mg)
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 glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.