Lobster vs. Swordfish — In-Depth Nutrition Comparison

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How are lobster and swordfish different?

Lobster is higher in copper, zinc, and vitamin B5; however, swordfish is richer in vitamin D*, vitamin B3, vitamin B6, phosphorus, and vitamin E.
Daily need coverage for copper for lobster is 167% higher.
Lobster contains 5 times more zinc than swordfish. While lobster contains 4.05mg of zinc, swordfish contains only 0.78mg.
Swordfish has less sodium.

Crustaceans, lobster, northern, cooked, moist heat and Fish, swordfish, cooked, dry heat are the varieties used in this article.

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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.

Lobster

Swordfish

Contains more MagnesiumMagnesium	+22.9%
Contains more CalciumCalcium	+1500%
Contains more CopperCopper	+3269.6%
Contains more ZincZinc	+419.2%
Contains more ManganeseManganese	+400%

Contains more PotassiumPotassium	+117%
Contains more IronIron	+55.2%
Contains more PhosphorusPhosphorus	+64.3%
Contains less SodiumSodium	-80%

~equal in Selenium ~68.5µg

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.

Lobster

Swordfish

Contains more Vitamin B5Vitamin B5	+299.8%
Contains more FolateFolate	+450%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+4200%
Contains more Vitamin EVitamin E	+141%
Contains more Vitamin B1Vitamin B1	+287%
Contains more Vitamin B2Vitamin B2	+270.6%
Contains more Vitamin B3Vitamin B3	+405.7%
Contains more Vitamin B6Vitamin B6	+416.8%
Contains more Vitamin B12Vitamin B12	+13.3%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.55mg	0.046mg	167%
Vitamin D*	1 IU	666 IU	83%
Vitamin D	0µg	16.6µg	83%
Vitamin B3	1.83mg	9.254mg	46%
Vitamin B6	0.119mg	0.615mg	38%
Zinc	4.05mg	0.78mg	30%
Vitamin B5	1.667mg	0.417mg	25%
Cholesterol	146mg	78mg	23%
Phosphorus	185mg	304mg	17%
Sodium	486mg	97mg	17%
Fats	0.86g	7.93g	11%
Protein	19g	23.45g	9%
Calcium	96mg	6mg	9%
Vitamin E	1mg	2.41mg	9%
Potassium	230mg	499mg	8%
Selenium	73.1µg	68.5µg	8%
Vitamin B12	1.43µg	1.62µg	8%
Saturated fat	0.208g	1.911g	8%
Monounsaturated fat	0.253g	3.544g	8%
Polyunsaturated fat	0.34g	1.368g	7%
Vitamin B1	0.023mg	0.089mg	6%
Vitamin A	1µg	43µg	5%
Calories	89kcal	172kcal	4%
Vitamin B2	0.017mg	0.063mg	4%
Magnesium	43mg	35mg	2%
Iron	0.29mg	0.45mg	2%
Manganese	0.065mg	0.013mg	2%
Folate	11µg	2µg	2%
Choline	80.9mg	77.5mg	1%
Protein per 100 calories	21g	14g	N/A
Calories per 10 g protein	47kcal	73kcal	N/A
Weight per 100 calories	112g	58g	N/A
Unsaturated / Saturated Fat ratio	2.9	2.6	N/A
Vitamin K	0µg	0.1µg	0%
Trans fat	0.013g	0.056g	N/A
Tryptophan	0.248mg	0.265mg	0%
Threonine	0.753mg	1.035mg	0%
Isoleucine	0.832mg	1.088mg	0%
Leucine	1.376mg	1.919mg	0%
Lysine	1.426mg	2.168mg	0%
Methionine	0.475mg	0.699mg	0%
Phenylalanine	0.782mg	0.922mg	0%
Valine	0.852mg	1.216mg	0%
Histidine	0.475mg	0.695mg	0%
Omega-3 - EPA	0.117g	0.127g	N/A
Omega-3 - DHA	0.078g	0.772g	N/A
Omega-3 - ALA	0.05g		N/A
Omega-3 - DPA	0.006g	0.168g	N/A
Omega-3 - Eicosatrienoic acid	0.006g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.006g		N/A
Omega-6 - Eicosadienoic acid	0.006g	0.022g	N/A
Omega-6 - Linoleic acid	0.033g		N/A