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  6. Flatfish vs. Swordfish

Flatfish vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between Flatfish and Swordfish

  • The amount of Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin E , and Potassium in Swordfish is higher than in Flatfish.
  • Swordfish covers your daily Vitamin D needs 88% more than Flatfish.
  • Swordfish has 4 times less Sodium than Flatfish. Flatfish has 363mg of Sodium, while Swordfish has 97mg.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Flatfish 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.
Flatfish
Flatfish
3
:
7
Swordfish
Swordfish
Contains more Calcium +316.7%
Contains more Manganese +30.8%
Contains more Iron +95.7%
Contains more Magnesium +59.1%
Contains more Potassium +153.3%
Contains less Sodium -73.3%
Contains more Zinc +100%
Contains more Copper +100%
Contains more Selenium +110.1%
Equal in Phosphorus - 304
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +316.7%
Contains more Manganese +30.8%
Contains more Iron +95.7%
Contains more Magnesium +59.1%
Contains more Potassium +153.3%
Contains less Sodium -73.3%
Contains more Zinc +100%
Contains more Copper +100%
Contains more Selenium +110.1%
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.
Flatfish
Flatfish
1
:
9
Swordfish
Swordfish
Contains more Folate +200%
Contains more Vitamin A +248.6%
Contains more Vitamin E +213%
Contains more Vitamin D +374.3%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +624.1%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +434.8%
Contains more Vitamin B12 +23.7%
Equal in Vitamin K - 0.1
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
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 Folate +200%
Contains more Vitamin A +248.6%
Contains more Vitamin E +213%
Contains more Vitamin D +374.3%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +624.1%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +434.8%
Contains more Vitamin B12 +23.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
2
Swordfish
Swordfish
Contains more Water +18.8%
Contains more Other +255.6%
Contains more Protein +53.9%
Contains more Fats +234.6%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 Water +18.8%
Contains more Other +255.6%
Contains more Protein +53.9%
Contains more Fats +234.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +439.4%
Contains more Polyunsaturated fat +198%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +439.4%
Contains more Polyunsaturated fat +198%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Swordfish Opinion
Protein 15.24g 23.45g Swordfish
Fats 2.37g 7.93g Swordfish
Calories 86kcal 172kcal Swordfish
Calcium 25mg 6mg Flatfish
Iron 0.23mg 0.45mg Swordfish
Magnesium 22mg 35mg Swordfish
Phosphorus 309mg 304mg Flatfish
Potassium 197mg 499mg Swordfish
Sodium 363mg 97mg Swordfish
Zinc 0.39mg 0.78mg Swordfish
Copper 0.023mg 0.046mg Swordfish
Manganese 0.017mg 0.013mg Flatfish
Selenium 32.6µg 68.5µg Swordfish
Vitamin A 37IU 129IU Swordfish
Vitamin A RAE 12µg 43µg Swordfish
Vitamin E 0.77mg 2.41mg Swordfish
Vitamin D 139IU 666IU Swordfish
Vitamin D 3.5µg 16.6µg Swordfish
Vitamin B1 0.026mg 0.089mg Swordfish
Vitamin B2 0.025mg 0.063mg Swordfish
Vitamin B3 1.278mg 9.254mg Swordfish
Vitamin B5 0.227mg 0.417mg Swordfish
Vitamin B6 0.115mg 0.615mg Swordfish
Folate 6µg 2µg Flatfish
Vitamin B12 1.31µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.265mg Swordfish
Threonine 0.719mg 1.035mg Swordfish
Isoleucine 0.754mg 1.088mg Swordfish
Leucine 1.335mg 1.919mg Swordfish
Lysine 1.561mg 2.168mg Swordfish
Methionine 0.56mg 0.699mg Swordfish
Phenylalanine 0.624mg 0.922mg Swordfish
Valine 0.8mg 1.216mg Swordfish
Histidine 0.374mg 0.695mg Swordfish
Cholesterol 56mg 78mg Flatfish
Trans Fat 0.014g 0.056g Flatfish
Saturated Fat 0.542g 1.911g Flatfish
Omega-3 - DHA 0.132g 0.772g Swordfish
Omega-3 - EPA 0.168g 0.127g Flatfish
Omega-3 - DPA 0.034g 0.168g Swordfish
Monounsaturated Fat 0.657g 3.544g Swordfish
Polyunsaturated fat 0.459g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.006g 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish 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
31%
Flatfish
95%
Swordfish
Minerals Daily Need Coverage Score
43%
Flatfish
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 266mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.369g)
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 cheaper?
?
The foods are relatively equal in price ($)
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.

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.