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  6. Mackerel vs. Swordfish

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.

Infographic

Mackerel vs Swordfish infographic
Infographic link

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.
Mackerel
Mackerel
7
:
3
Swordfish
Swordfish
Contains more Calcium +150%
Contains more Iron +248.9%
Contains more Magnesium +177.1%
Contains less Sodium -14.4%
Contains more Zinc +20.5%
Contains more Copper +104.3%
Contains more Manganese +53.8%
Contains more Potassium +24.4%
Contains more Selenium +32.8%
Equal in Phosphorus - 304
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +150%
Contains more Iron +248.9%
Contains more Magnesium +177.1%
Contains less Sodium -14.4%
Contains more Zinc +20.5%
Contains more Copper +104.3%
Contains more Manganese +53.8%
Contains more Potassium +24.4%
Contains more 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.
Mackerel
Mackerel
6
:
5
Swordfish
Swordfish
Contains more Vitamin A +39.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Equal in Folate - 2
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +39.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Equal in Folate - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Swordfish
Swordfish
Contains more Fats +124.6%
Contains more Other +1308.3%
Contains more Water +28.1%
Equal in Protein - 23.45
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +124.6%
Contains more Other +1308.3%
Contains more Water +28.1%
Equal in Protein - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated fat +214.3%
Contains less Saturated Fat -54.2%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +97.7%
Contains more 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.
Mackerel Swordfish
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Swordfish Opinion
Protein 23.85g 23.45g Mackerel
Fats 17.81g 7.93g Mackerel
Calories 262kcal 172kcal Mackerel
Calcium 15mg 6mg Mackerel
Iron 1.57mg 0.45mg Mackerel
Magnesium 97mg 35mg Mackerel
Phosphorus 278mg 304mg Swordfish
Potassium 401mg 499mg Swordfish
Sodium 83mg 97mg Mackerel
Zinc 0.94mg 0.78mg Mackerel
Copper 0.094mg 0.046mg Mackerel
Manganese 0.02mg 0.013mg Mackerel
Selenium 51.6µg 68.5µg Swordfish
Vitamin A 180IU 129IU Mackerel
Vitamin A RAE 54µg 43µg Mackerel
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.089mg Mackerel
Vitamin B2 0.412mg 0.063mg Mackerel
Vitamin B3 6.85mg 9.254mg Swordfish
Vitamin B5 0.99mg 0.417mg Mackerel
Vitamin B6 0.46mg 0.615mg Swordfish
Folate 2µg 2µg
Vitamin B12 19µg 1.62µg Mackerel
Vitamin K 0.1µg Swordfish
Tryptophan 0.267mg 0.265mg Mackerel
Threonine 1.045mg 1.035mg Mackerel
Isoleucine 1.099mg 1.088mg Mackerel
Leucine 1.938mg 1.919mg Mackerel
Lysine 2.19mg 2.168mg Mackerel
Methionine 0.706mg 0.699mg Mackerel
Phenylalanine 0.931mg 0.922mg Mackerel
Valine 1.228mg 1.216mg Mackerel
Histidine 0.702mg 0.695mg Mackerel
Cholesterol 75mg 78mg Mackerel
Trans Fat 0.056g Mackerel
Saturated Fat 4.176g 1.911g Swordfish
Omega-3 - DHA 0.699g 0.772g Swordfish
Omega-3 - EPA 0.504g 0.127g Mackerel
Omega-3 - DPA 0.106g 0.168g Swordfish
Monounsaturated Fat 7.006g 3.544g Mackerel
Polyunsaturated fat 4.3g 1.368g Mackerel
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Mackerel
95%
Swordfish
Minerals Daily Need Coverage Score
64%
Mackerel
64%
Swordfish

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.265g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Mackerel
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.