Haddock vs. Swordfish — In-Depth Nutrition Comparison

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A recap on the differences between haddock and swordfish

Haddock has more vitamin B12; however, swordfish is higher in vitamin D*, selenium, vitamin B3, vitamin B6, vitamin E, and vitamin B1.
Swordfish covers your daily vitamin D* needs 80% more than haddock.
Swordfish contains 3 times less sodium than haddock. Haddock contains 261mg of sodium, while swordfish contains 97mg.

Food varieties used in this article are Fish, haddock, cooked, dry heat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Haddock

Swordfish

Contains more CalciumCalcium

+133.3%

Contains more MagnesiumMagnesium	+34.6%
Contains more PotassiumPotassium	+42.2%
Contains more IronIron	+114.3%
Contains more CopperCopper	+76.9%
Contains more ZincZinc	+95%
Contains less SodiumSodium	-62.8%
Contains more SeleniumSelenium	+116.1%

~equal in Phosphorus ~304mg

~equal in Manganese ~0.013mg

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.

Haddock

Swordfish

Contains more Vitamin B5Vitamin B5	+18.5%
Contains more Vitamin B12Vitamin B12	+31.5%
Contains more FolateFolate	+550%

Contains more Vitamin DVitamin D	+2666.7%
Contains more Vitamin AVitamin A	+104.8%
Contains more Vitamin EVitamin E	+338.2%
Contains more Vitamin B1Vitamin B1	+287%
Contains more Vitamin B3Vitamin B3	+124.7%
Contains more Vitamin B6Vitamin B6	+88.1%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.063mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	23 IU	666 IU	80%
Vitamin D	0.6µg	16.6µg	80%
Selenium	31.7µg	68.5µg	67%
Vitamin B3	4.119mg	9.254mg	32%
Vitamin B6	0.327mg	0.615mg	22%
Vitamin B12	2.13µg	1.62µg	21%
Vitamin E	0.55mg	2.41mg	12%
Fats	0.55g	7.93g	11%
Monounsaturated fat	0.074g	3.544g	9%
Saturated fat	0.111g	1.911g	8%
Polyunsaturated fat	0.204g	1.368g	8%
Protein	19.99g	23.45g	7%
Sodium	261mg	97mg	7%
Vitamin B1	0.023mg	0.089mg	6%
Calories	90kcal	172kcal	4%
Cholesterol	66mg	78mg	4%
Potassium	351mg	499mg	4%
Phosphorus	278mg	304mg	4%
Iron	0.21mg	0.45mg	3%
Zinc	0.4mg	0.78mg	3%
Folate	13µg	2µg	3%
Magnesium	26mg	35mg	2%
Copper	0.026mg	0.046mg	2%
Vitamin A	21µg	43µg	2%
Vitamin B5	0.494mg	0.417mg	2%
Calcium	14mg	6mg	1%
Protein per 100 calories	22g	14g	N/A
Calories per 10 g protein	45kcal	73kcal	N/A
Weight per 100 calories	111g	58g	N/A
Unsaturated / Saturated Fat ratio	2.5	2.6	N/A
Manganese	0.013mg	0.013mg	0%
Vitamin B2	0.069mg	0.063mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.005g	0.056g	N/A
Choline	79.6mg	77.5mg	0%
Tryptophan	0.26mg	0.265mg	0%
Threonine	1.015mg	1.035mg	0%
Isoleucine	1.067mg	1.088mg	0%
Leucine	1.882mg	1.919mg	0%
Lysine	2.126mg	2.168mg	0%
Methionine	0.686mg	0.699mg	0%
Phenylalanine	0.904mg	0.922mg	0%
Valine	1.193mg	1.216mg	0%
Histidine	0.682mg	0.695mg	0%
Omega-3 - EPA	0.051g	0.127g	N/A
Omega-3 - DHA	0.109g	0.772g	N/A
Omega-3 - DPA	0.006g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0.001g	0.022g	N/A