Lingcod vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between lingcod and swordfish

Lingcod has more vitamin B12, vitamin B5, and vitamin B2; however, swordfish is richer in vitamin B3, selenium, vitamin B6, fats, and phosphorus.
Lingcod covers your daily vitamin B12 needs 105% more than swordfish.
Swordfish has 2 times less vitamin B2 than lingcod. Lingcod has 0.139mg of vitamin B2, while swordfish has 0.063mg.
Lingcod contains less saturated fat.

Specific food types used in this comparison are Fish, lingcod, cooked, dry heat and Fish, swordfish, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Lingcod

Swordfish

Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+12.2%
Contains less SodiumSodium	-21.6%
Contains more ManganeseManganese	+100%

Contains more CopperCopper	+31.4%
Contains more ZincZinc	+34.5%
Contains more PhosphorusPhosphorus	+17.8%
Contains more SeleniumSelenium	+46.4%

~equal in Magnesium ~35mg

~equal in Iron ~0.45mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Lingcod

Swordfish

Contains more Vitamin B2Vitamin B2	+120.6%
Contains more Vitamin B5Vitamin B5	+107.4%
Contains more Vitamin B12Vitamin B12	+156.2%
Contains more FolateFolate	+400%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+152.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+154.3%
Contains more Vitamin B3Vitamin B3	+299.9%
Contains more Vitamin B6Vitamin B6	+77.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.15µg	1.62µg	105%
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Vitamin B3	2.314mg	9.254mg	43%
Selenium	46.8µg	68.5µg	39%
Vitamin B6	0.346mg	0.615mg	21%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Fats	1.36g	7.93g	10%
Vitamin B5	0.865mg	0.417mg	9%
Saturated fat	0.255g	1.911g	8%
Monounsaturated fat	0.447g	3.544g	8%
Phosphorus	258mg	304mg	7%
Polyunsaturated fat	0.383g	1.368g	7%
Vitamin B2	0.139mg	0.063mg	6%
Vitamin B1	0.035mg	0.089mg	5%
Cholesterol	67mg	78mg	4%
Calories	109kcal	172kcal	3%
Vitamin A	17µg	43µg	3%
Protein	22.64g	23.45g	2%
Potassium	560mg	499mg	2%
Zinc	0.58mg	0.78mg	2%
Folate	10µg	2µg	2%
Calcium	18mg	6mg	1%
Iron	0.41mg	0.45mg	1%
Copper	0.035mg	0.046mg	1%
Sodium	76mg	97mg	1%
Manganese	0.026mg	0.013mg	1%
Protein per 100 calories	21g	14g	N/A
Calories per 10 g protein	48kcal	73kcal	N/A
Weight per 100 calories	92g	58g	N/A
Unsaturated / Saturated Fat ratio	3.3	2.6	N/A
Magnesium	33mg	35mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.254mg	0.265mg	0%
Threonine	0.993mg	1.035mg	0%
Isoleucine	1.043mg	1.088mg	0%
Leucine	1.84mg	1.919mg	0%
Lysine	2.079mg	2.168mg	0%
Methionine	0.67mg	0.699mg	0%
Phenylalanine	0.884mg	0.922mg	0%
Valine	1.166mg	1.216mg	0%
Histidine	0.667mg	0.695mg	0%
Omega-3 (EPA)	0.133g	0.127g	N/A
Omega-3 (DHA)	0.13g	0.772g	N/A
Omega-3 (DPA)	0.018g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A