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  6. Pork Meat vs. Swordfish

Pork Meat vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between pork Meat and swordfish

  • Pork Meat has more vitamin B1, vitamin B2, zinc, vitamin B5, and vitamin B6; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin E, and vitamin B3.
  • Swordfish's daily need coverage for vitamin D is 109% more.
  • Pork Meat contains 11 times more vitamin B1 than swordfish. Pork Meat contains 0.95mg of vitamin B1, while swordfish contains 0.089mg.

The food varieties used in the comparison are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Fish, swordfish, cooked, dry heat.

Infographic

Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more IronIron +155.6%
Contains more CopperCopper +141.3%
Contains more ZincZinc +210.3%
Contains less SodiumSodium -41.2%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +18.5%
Contains more PhosphorusPhosphorus +13.9%
Contains more SeleniumSelenium +79.3%
~equal in Calcium ~6mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +967.4%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more CholineCholine +14.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2912.5%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B3Vitamin B3 +24.5%
Contains more Vitamin B12Vitamin B12 +184.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pork Meat Swordfish DV% diff.
Vitamin D 10IU 666IU 82%
Vitamin D 0.2µg 16.6µg 82%
Vitamin B1 0.95mg 0.089mg 72%
Selenium 38.2µg 68.5µg 55%
Vitamin B12 0.57µg 1.62µg 44%
Vitamin B2 0.387mg 0.063mg 25%
Vitamin E 0.08mg 2.41mg 16%
Zinc 2.42mg 0.78mg 15%
Vitamin B5 1.012mg 0.417mg 12%
Vitamin B3 7.432mg 9.254mg 11%
Vitamin B6 0.739mg 0.615mg 10%
Iron 1.15mg 0.45mg 9%
Fats 3.51g 7.93g 7%
Copper 0.111mg 0.046mg 7%
Polyunsaturated fat 0.506g 1.368g 6%
Monounsaturated fat 1.334g 3.544g 6%
Protein 26.17g 23.45g 5%
Vitamin A 0µg 43µg 5%
Phosphorus 267mg 304mg 5%
Saturated fat 1.198g 1.911g 3%
Choline 88.9mg 77.5mg 2%
Potassium 421mg 499mg 2%
Cholesterol 73mg 78mg 2%
Sodium 57mg 97mg 2%
Calories 143kcal 172kcal 1%
Folate 0µg 2µg 1%
Magnesium 29mg 35mg 1%
Calcium 6mg 6mg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.033g 0.056g N/A
Tryptophan 0.275mg 0.265mg 0%
Threonine 1.175mg 1.035mg 0%
Isoleucine 1.288mg 1.088mg 0%
Leucine 2.229mg 1.919mg 0%
Lysine 2.427mg 2.168mg 0%
Methionine 0.721mg 0.699mg 0%
Phenylalanine 1.1mg 0.922mg 0%
Valine 1.367mg 1.216mg 0%
Histidine 1.13mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.022g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +11.6%
Contains more OtherOther +141.7%
Contains more FatsFats +125.9%
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -37.3%
Contains more Mono. FatMonounsaturated fat +165.7%
Contains more Poly. FatPolyunsaturated fat +170.4%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.