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  6. Fish oil vs. Swordfish

Fish oil vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between Fish oil and Swordfish

  • Fish oil has less Selenium, Vitamin B12, Vitamin B3, Vitamin D, Vitamin B6, Phosphorus, Potassium, and Vitamin B5.
  • Fish oil covers your daily Cholesterol needs 211% more than Swordfish.
  • Swordfish contains 16 times less Saturated Fat than Fish oil. Fish oil contains 29.892g of Saturated Fat, while Swordfish contains 1.911g.

Food varieties used in this article are Fish oil, sardine and Fish, swordfish, cooked, dry heat.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Swordfish
Swordfish
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
0
:
11
Swordfish
Swordfish
Contains more Vitamin A +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
3
Swordfish
Swordfish
Contains more Fats +1161%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +1161%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +854.9%
Contains more Polyunsaturated fat +2229.5%
Contains less Saturated Fat -93.6%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +854.9%
Contains more Polyunsaturated fat +2229.5%
Contains less Saturated Fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish oil Swordfish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish oil Swordfish Opinion
Protein 0g 23.45g Swordfish
Fats 100g 7.93g Fish oil
Calories 902kcal 172kcal Fish oil
Calcium 0mg 6mg Swordfish
Iron 0mg 0.45mg Swordfish
Magnesium 0mg 35mg Swordfish
Phosphorus 0mg 304mg Swordfish
Potassium 0mg 499mg Swordfish
Sodium 0mg 97mg Fish oil
Zinc 0mg 0.78mg Swordfish
Copper 0mg 0.046mg Swordfish
Manganese 0mg 0.013mg Swordfish
Selenium 0µg 68.5µg Swordfish
Vitamin A 0IU 129IU Swordfish
Vitamin A RAE 0µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 332IU 666IU Swordfish
Vitamin D 8.3µg 16.6µg Swordfish
Vitamin B1 0mg 0.089mg Swordfish
Vitamin B2 0mg 0.063mg Swordfish
Vitamin B3 0mg 9.254mg Swordfish
Vitamin B5 0mg 0.417mg Swordfish
Vitamin B6 0mg 0.615mg Swordfish
Folate 0µg 2µg Swordfish
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg Swordfish
Methionine 0.699mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Cholesterol 710mg 78mg Swordfish
Trans Fat 0.056g Fish oil
Saturated Fat 29.892g 1.911g Swordfish
Omega-3 - DHA 10.656g 0.772g Fish oil
Omega-3 - EPA 10.137g 0.127g Fish oil
Omega-3 - DPA 1.973g 0.168g Fish oil
Monounsaturated Fat 33.841g 3.544g Fish oil
Polyunsaturated fat 31.867g 1.368g Fish oil
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil 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
21%
Fish oil
95%
Swordfish
Minerals Daily Need Coverage Score
0%
Fish oil
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 632mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 27.981g)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 97mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.