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
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Contains
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Iron
+211.1%
Contains
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Calcium
+1000%
Contains
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Magnesium
+71.4%
Contains
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Copper
+117.4%
Contains
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Zinc
+41%
Contains
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Phosphorus
+19.7%
Contains
less
Sodium
-97.8%
Equal in Potassium - 499
Contains
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Iron
+211.1%
Contains
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Calcium
+1000%
Contains
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Magnesium
+71.4%
Contains
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Copper
+117.4%
Contains
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Zinc
+41%
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
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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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Vitamin B12
+640.7%
Contains
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Vitamin K
+7700%
Contains
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Folate
+650%
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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Vitamin B12
+640.7%
Contains
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Vitamin K
+7700%
Contains
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Folate
+650%
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
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
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 the food
Protein
111%
141%
Carbohydrates
0%
0%
Fats
116%
37%
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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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 Sugars | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
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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Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 4353mg)
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 Sugars?
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The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
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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 | |
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Opinion |
| Calories | 305 | 172 |
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| Protein | 18.5 | 23.45 |
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| Fats | 25.1 | 7.93 |
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| Vitamin C | 0 | 0 | |
| Carbs | 0 | 0 | |
| Cholesterol | 95 | 78 |
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| Vitamin D | 1006 | 666 |
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| Iron | 1.4 | 0.45 |
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| Calcium | 66 | 6 |
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| Potassium | 520 | 499 |
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| Magnesium | 60 | 35 |
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| Sugars | 0 | 0 | |
| Fiber | 0 | 0 | |
| Copper | 0.1 | 0.046 |
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| Zinc | 1.1 | 0.78 |
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| Starch | |||
| Phosphorus | 254 | 304 |
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| Sodium | 4450 | 97 |
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| Vitamin A | 157 | 129 |
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| Vitamin E | 2.38 | 2.41 |
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| Vitamin D | 25.2 | 16.6 |
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| Vitamin B1 | 0.02 | 0.089 |
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| Vitamin B2 | 0.19 | 0.063 |
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| Vitamin B3 | 3.3 | 9.254 |
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| Vitamin B5 | 0.417 |
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| Vitamin B6 | 0.41 | 0.615 |
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| Vitamin B12 | 12 | 1.62 |
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| Vitamin K | 7.8 | 0.1 |
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| Folate | 15 | 2 |
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| Trans Fat | 0.056 |
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| Saturated Fat | 7.148 | 1.911 |
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| Monounsaturated Fat | 8.32 | 3.544 |
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| Polyunsaturated fat | 6.21 | 1.368 |
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| Tryptophan | 0.265 |
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| Threonine | 1.035 |
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| Isoleucine | 1.088 |
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| Leucine | 1.919 |
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| Lysine | 2.168 |
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| Methionine | 0.699 |
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| Phenylalanine | 0.922 |
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| Valine | 1.216 |
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| Histidine | 0.695 |
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| Fructose |