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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

Mackerel 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
:
Contains more Iron +211.1%
Contains more Calcium +1000%
Contains more Magnesium +71.4%
Contains more Copper +117.4%
Contains more Zinc +41%
Contains more Phosphorus +19.7%
Contains less Sodium -97.8%
Equal in Potassium - 499
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Iron +211.1%
Contains more Calcium +1000%
Contains more Magnesium +71.4%
Contains more Copper +117.4%
Contains more Zinc +41%
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
:
Contains more Vitamin A +21.7%
Contains more Vitamin D +51.8%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +640.7%
Contains more Vitamin K +7700%
Contains more Folate +650%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B6 +50%
Equal in Vitamin E - 2.41
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin A +21.7%
Contains more Vitamin D +51.8%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +640.7%
Contains more Vitamin K +7700%
Contains more Folate +650%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B6 +50%
Equal in Vitamin E - 2.41

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
212
Mackerel
95
Swordfish
Mineral Summary Score
114
Mackerel
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 the food
Protein
111%
Mackerel
141%
Swordfish
Carbohydrates
0%
Mackerel
0%
Swordfish
Fats
116%
Mackerel
37%
Swordfish

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Swordfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 4353mg)
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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Swordfish Opinion
Calories 305 172 Mackerel
Protein 18.5 23.45 Swordfish
Fats 25.1 7.93 Mackerel
Vitamin C 0 0
Carbs 0 0
Cholesterol 95 78 Swordfish
Vitamin D 1006 666 Mackerel
Iron 1.4 0.45 Mackerel
Calcium 66 6 Mackerel
Potassium 520 499 Mackerel
Magnesium 60 35 Mackerel
Sugars 0 0
Fiber 0 0
Copper 0.1 0.046 Mackerel
Zinc 1.1 0.78 Mackerel
Starch
Phosphorus 254 304 Swordfish
Sodium 4450 97 Swordfish
Vitamin A 157 129 Mackerel
Vitamin E 2.38 2.41 Swordfish
Vitamin D 25.2 16.6 Mackerel
Vitamin B1 0.02 0.089 Swordfish
Vitamin B2 0.19 0.063 Mackerel
Vitamin B3 3.3 9.254 Swordfish
Vitamin B5 0.417 Swordfish
Vitamin B6 0.41 0.615 Swordfish
Vitamin B12 12 1.62 Mackerel
Vitamin K 7.8 0.1 Mackerel
Folate 15 2 Mackerel
Trans Fat 0.056 Mackerel
Saturated Fat 7.148 1.911 Swordfish
Monounsaturated Fat 8.32 3.544 Mackerel
Polyunsaturated fat 6.21 1.368 Mackerel
Tryptophan 0.265 Swordfish
Threonine 1.035 Swordfish
Isoleucine 1.088 Swordfish
Leucine 1.919 Swordfish
Lysine 2.168 Swordfish
Methionine 0.699 Swordfish
Phenylalanine 0.922 Swordfish
Valine 1.216 Swordfish
Histidine 0.695 Swordfish
Fructose

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 of 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.