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  6. Lamb vs. Swordfish

Lamb vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between Lamb and Swordfish

  • Lamb has more Vitamin B12, Zinc, and Iron, while Swordfish has more Vitamin D, Selenium, Vitamin B6, Phosphorus, Vitamin B3, and Vitamin E .
  • Swordfish covers your daily need of Vitamin D 111% more than Lamb.
  • Lamb contains 6 times more Zinc than Swordfish. While Lamb contains 4.46mg of Zinc, Swordfish contains only 0.78mg.
  • The amount of Saturated Fat in Swordfish is lower.

These are the specific foods used in this comparison Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Fish, swordfish, cooked, dry heat.

Infographic

Lamb 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.
Lamb
Lamb
6
:
4
Swordfish
Swordfish
Contains more Calcium +183.3%
Contains more Iron +317.8%
Contains less Sodium -25.8%
Contains more Zinc +471.8%
Contains more Copper +158.7%
Contains more Manganese +69.2%
Contains more Magnesium +52.2%
Contains more Phosphorus +61.7%
Contains more Potassium +61%
Contains more Selenium +159.5%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +183.3%
Contains more Iron +317.8%
Contains less Sodium -25.8%
Contains more Zinc +471.8%
Contains more Copper +158.7%
Contains more Manganese +69.2%
Contains more Magnesium +52.2%
Contains more Phosphorus +61.7%
Contains more Potassium +61%
Contains more Selenium +159.5%

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.
Lamb
Lamb
6
:
5
Swordfish
Swordfish
Contains more Vitamin B1 +12.4%
Contains more Vitamin B2 +296.8%
Contains more Vitamin B5 +58.3%
Contains more Folate +800%
Contains more Vitamin B12 +57.4%
Contains more Vitamin K +4500%
Contains more Vitamin A +∞%
Contains more Vitamin E +1621.4%
Contains more Vitamin D +16500%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +373.1%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
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 B1 +12.4%
Contains more Vitamin B2 +296.8%
Contains more Vitamin B5 +58.3%
Contains more Folate +800%
Contains more Vitamin B12 +57.4%
Contains more Vitamin K +4500%
Contains more Vitamin A +∞%
Contains more Vitamin E +1621.4%
Contains more Vitamin D +16500%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +373.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
:
1
Swordfish
Swordfish
Contains more Fats +164.1%
Contains more Other +127.8%
Contains more Water +27.1%
Equal in Protein - 23.45
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +164.1%
Contains more Other +127.8%
Contains more Water +27.1%
Equal in Protein - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +10.4%
Contains less Saturated Fat -78.4%
Equal in Polyunsaturated fat - 1.368
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +148.9%
Contains more Polyunsaturated fat +10.4%
Contains less Saturated Fat -78.4%
Equal in Polyunsaturated fat - 1.368

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Swordfish Opinion
Protein 24.52g 23.45g Lamb
Fats 20.94g 7.93g Lamb
Calories 294kcal 172kcal Lamb
Calcium 17mg 6mg Lamb
Iron 1.88mg 0.45mg Lamb
Magnesium 23mg 35mg Swordfish
Phosphorus 188mg 304mg Swordfish
Potassium 310mg 499mg Swordfish
Sodium 72mg 97mg Lamb
Zinc 4.46mg 0.78mg Lamb
Copper 0.119mg 0.046mg Lamb
Manganese 0.022mg 0.013mg Lamb
Selenium 26.4µg 68.5µg Swordfish
Vitamin A 0IU 129IU Swordfish
Vitamin A RAE 0µg 43µg Swordfish
Vitamin E 0.14mg 2.41mg Swordfish
Vitamin D 2IU 666IU Swordfish
Vitamin D 0.1µg 16.6µg Swordfish
Vitamin B1 0.1mg 0.089mg Lamb
Vitamin B2 0.25mg 0.063mg Lamb
Vitamin B3 6.66mg 9.254mg Swordfish
Vitamin B5 0.66mg 0.417mg Lamb
Vitamin B6 0.13mg 0.615mg Swordfish
Folate 18µg 2µg Lamb
Vitamin B12 2.55µg 1.62µg Lamb
Vitamin K 4.6µg 0.1µg Lamb
Tryptophan 0.287mg 0.265mg Lamb
Threonine 1.05mg 1.035mg Lamb
Isoleucine 1.183mg 1.088mg Lamb
Leucine 1.908mg 1.919mg Swordfish
Lysine 2.166mg 2.168mg Swordfish
Methionine 0.629mg 0.699mg Swordfish
Phenylalanine 0.998mg 0.922mg Lamb
Valine 1.323mg 1.216mg Lamb
Histidine 0.777mg 0.695mg Lamb
Cholesterol 97mg 78mg Swordfish
Trans Fat 0.056g Lamb
Saturated Fat 8.83g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 8.82g 3.544g Lamb
Polyunsaturated fat 1.51g 1.368g Lamb
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb 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
52%
Lamb
95%
Swordfish
Minerals Daily Need Coverage Score
52%
Lamb
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 6.919g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.3)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 25mg)
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 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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.