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Game raw vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between game raw and swordfish

  • Game raw has more vitamin B12, iron, vitamin B2, copper, and zinc; however, swordfish is higher in selenium, vitamin B6, vitamin B3, vitamin E, and phosphorus.
  • Game raw covers your daily vitamin B12 needs 195% more than swordfish.
  • Swordfish contains 8 times less vitamin B2 than game raw. Game raw contains 0.48mg of vitamin B2, while swordfish contains 0.063mg.

Food varieties used in this article are Game meat, deer, raw and Fish, swordfish, cooked, dry heat.

Infographic

Game raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more IronIron +655.6%
Contains more CopperCopper +450%
Contains more ZincZinc +167.9%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +215.4%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +56.9%
Contains more PhosphorusPhosphorus +50.5%
Contains more SeleniumSelenium +606.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +147.2%
Contains more Vitamin B2Vitamin B2 +661.9%
Contains more Vitamin B12Vitamin B12 +289.5%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1105%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B6Vitamin B6 +66.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more OtherOther +191.7%
Contains more FatsFats +227.7%
~equal in Protein ~23.45g
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -50.3%
Contains more Mono. FatMonounsaturated fat +429%
Contains more Poly. FatPolyunsaturated fat +191.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Game raw Swordfish DV% diff.
Vitamin B12 6.31µg 1.62µg 195%
Selenium 9.7µg 68.5µg 107%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Iron 3.4mg 0.45mg 37%
Vitamin B2 0.48mg 0.063mg 32%
Copper 0.253mg 0.046mg 23%
Vitamin B6 0.37mg 0.615mg 19%
Vitamin B3 6.37mg 9.254mg 18%
Phosphorus 202mg 304mg 15%
Vitamin E 0.2mg 2.41mg 15%
Choline 77.5mg 14%
Zinc 2.09mg 0.78mg 12%
Vitamin B1 0.22mg 0.089mg 11%
Vitamin B5 0.417mg 8%
Fats 2.42g 7.93g 8%
Monounsaturated fat 0.67g 3.544g 7%
Polyunsaturated fat 0.47g 1.368g 6%
Potassium 318mg 499mg 5%
Vitamin A 0µg 43µg 5%
Saturated fat 0.95g 1.911g 4%
Calories 120kcal 172kcal 3%
Magnesium 23mg 35mg 3%
Sodium 51mg 97mg 2%
Cholesterol 85mg 78mg 2%
Protein 22.96g 23.45g 1%
Manganese 0.041mg 0.013mg 1%
Vitamin K 1.1µg 0.1µg 1%
Folate 4µg 2µg 1%
Calcium 5mg 6mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.08mg 1.035mg 0%
Isoleucine 0.908mg 1.088mg 0%
Leucine 1.951mg 1.919mg 0%
Lysine 2.006mg 2.168mg 0%
Methionine 0.566mg 0.699mg 0%
Phenylalanine 0.937mg 0.922mg 0%
Valine 1.073mg 1.216mg 0%
Histidine 1.135mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Game raw Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
90%
Game raw
72%
Swordfish
Minerals Daily Need Coverage Score
47%
Game raw
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Game raw
Game raw contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Game raw
Game raw is lower in Saturated fat (difference - 0.961g)
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.
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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.