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.
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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
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Calcium
+1000%
Contains
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Iron
+211.1%
Contains
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Magnesium
+71.4%
Contains
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Zinc
+41%
Contains
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Copper
+117.4%
Contains
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Phosphorus
+19.7%
Contains
less
Sodium
-97.8%
Equal in Potassium - 499
Contains
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Calcium
+1000%
Contains
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Iron
+211.1%
Contains
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Magnesium
+71.4%
Contains
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Zinc
+41%
Contains
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Copper
+117.4%
Contains
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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
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Vitamin A
+21.7%
Contains
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Vitamin D
+51.8%
Contains
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Vitamin B2
+201.6%
Contains
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Folate
+650%
Contains
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Vitamin B12
+640.7%
Contains
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Vitamin K
+7700%
Contains
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Vitamin B1
+345%
Contains
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Vitamin B3
+180.4%
Contains
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Vitamin B6
+50%
Equal in Vitamin E - 2.41
Contains
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Vitamin A
+21.7%
Contains
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Vitamin D
+51.8%
Contains
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Vitamin B2
+201.6%
Contains
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Folate
+650%
Contains
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Vitamin B12
+640.7%
Contains
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Vitamin K
+7700%
Contains
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Vitamin B1
+345%
Contains
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Vitamin B3
+180.4%
Contains
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Vitamin B6
+50%
Equal in Vitamin E - 2.41
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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 0g | |
| Protein | 18.5g | 23.45g |
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| Fats | 25.1g | 7.93g |
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| Carbs | 0g | 0g | |
| Calories | 305kcal | 172kcal |
|
| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | 0g | |
| Fiber | 0g | 0g | |
| Calcium | 66mg | 6mg |
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| Iron | 1.4mg | 0.45mg |
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| Magnesium | 60mg | 35mg |
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| Phosphorus | 254mg | 304mg |
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| Potassium | 520mg | 499mg |
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| Sodium | 4450mg | 97mg |
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| Zinc | 1.1mg | 0.78mg |
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| Copper | 0.1mg | 0.046mg |
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| Vitamin A | 157IU | 129IU |
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| Vitamin E | 2.38mg | 2.41mg |
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| Vitamin D | 1006IU | 666IU |
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| Vitamin D | 25.2µg | 16.6µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.02mg | 0.089mg |
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| Vitamin B2 | 0.19mg | 0.063mg |
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| Vitamin B3 | 3.3mg | 9.254mg |
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| Vitamin B5 | mg | 0.417mg |
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| Vitamin B6 | 0.41mg | 0.615mg |
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| Folate | 15µg | 2µg |
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| Vitamin B12 | 12µg | 1.62µg |
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| Vitamin K | 7.8µg | 0.1µg |
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| Tryptophan | mg | 0.265mg |
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| Threonine | mg | 1.035mg |
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| Isoleucine | mg | 1.088mg |
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| Leucine | mg | 1.919mg |
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| Lysine | mg | 2.168mg |
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| Methionine | mg | 0.699mg |
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| Phenylalanine | mg | 0.922mg |
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| Valine | mg | 1.216mg |
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| Histidine | mg | 0.695mg |
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| Cholesterol | 95mg | 78mg |
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| Trans Fat | g | 0.056g |
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| Saturated Fat | 7.148g | 1.911g |
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| Monounsaturated Fat | 8.32g | 3.544g |
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| Polyunsaturated fat | 6.21g | 1.368g |
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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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
95
Mineral Summary Score
114
33
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 food.
Protein
111%
141%
Carbohydrates
0%
0%
Fats
116%
37%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 4353mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 5.237g)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is richer in minerals?
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.