Herring vs. Swordfish — In-Depth Nutrition Comparison
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Differences between herring and swordfish
- Herring is higher in vitamin B12, vitamin B2, iron, copper, and calcium; however, swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin E.
- Herring's daily need coverage for vitamin B12 is 480% higher.
- Herring has 12 times more calcium than swordfish. While herring has 74mg of calcium, swordfish has only 6mg.
The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, swordfish, cooked, dry heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +17.1% |
| Contains more CalciumCalcium | +1133.3% |
| Contains more IronIron | +213.3% |
| Contains more CopperCopper | +156.5% |
| Contains more ZincZinc | +62.8% |
| Contains more ManganeseManganese | +207.7% |
| Contains more PotassiumPotassium | +19.1% |
| Contains less SodiumSodium | -15.7% |
| Contains more SeleniumSelenium | +46.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.8% |
| Contains more Vitamin B2Vitamin B2 | +374.6% |
| Contains more Vitamin B5Vitamin B5 | +77.5% |
| Contains more Vitamin B12Vitamin B12 | +711.1% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +19.4% |
| Contains more Vitamin EVitamin E | +75.9% |
| Contains more Vitamin DVitamin D | +207.4% |
| Contains more Vitamin B3Vitamin B3 | +124.4% |
| Contains more Vitamin B6Vitamin B6 | +76.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 13.14µg | 1.62µg | 480% |
| Vitamin D | 214IU | 666IU | 57% |
| Vitamin D | 5.4µg | 16.6µg | 56% |
| Selenium | 46.8µg | 68.5µg | 39% |
| Vitamin B3 | 4.124mg | 9.254mg | 32% |
| Vitamin B6 | 0.348mg | 0.615mg | 21% |
| Vitamin B2 | 0.299mg | 0.063mg | 18% |
| Iron | 1.41mg | 0.45mg | 12% |
| Polyunsaturated fat | 2.735g | 1.368g | 9% |
| Copper | 0.118mg | 0.046mg | 8% |
| Calcium | 74mg | 6mg | 7% |
| Vitamin E | 1.37mg | 2.41mg | 7% |
| Fats | 11.59g | 7.93g | 6% |
| Vitamin B5 | 0.74mg | 0.417mg | 6% |
| Zinc | 1.27mg | 0.78mg | 4% |
| Folate | 12µg | 2µg | 3% |
| Saturated fat | 2.615g | 1.911g | 3% |
| Monounsaturated fat | 4.79g | 3.544g | 3% |
| Calories | 203kcal | 172kcal | 2% |
| Vitamin B1 | 0.112mg | 0.089mg | 2% |
| Potassium | 419mg | 499mg | 2% |
| Manganese | 0.04mg | 0.013mg | 1% |
| Vitamin A | 36µg | 43µg | 1% |
| Protein | 23.03g | 23.45g | 1% |
| Sodium | 115mg | 97mg | 1% |
| Choline | 83.3mg | 77.5mg | 1% |
| Magnesium | 41mg | 35mg | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Cholesterol | 77mg | 78mg | 0% |
| Phosphorus | 303mg | 304mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.258mg | 0.265mg | 0% |
| Threonine | 1.01mg | 1.035mg | 0% |
| Isoleucine | 1.061mg | 1.088mg | 0% |
| Leucine | 1.872mg | 1.919mg | 0% |
| Lysine | 2.115mg | 2.168mg | 0% |
| Methionine | 0.682mg | 0.699mg | 0% |
| Phenylalanine | 0.899mg | 0.922mg | 0% |
| Valine | 1.187mg | 1.216mg | 0% |
| Histidine | 0.678mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.909g | 0.127g | N/A |
| Omega-3 - DHA | 1.105g | 0.772g | N/A |
| Omega-3 - DPA | 0.071g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +46.2% |
| Contains more OtherOther | +238.9% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35.2% |
| Contains more Poly. FatPolyunsaturated fat | +99.9% |
| Contains less Sat. FatSaturated fat | -26.9% |
