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  6. Monkfish vs. Swordfish

Monkfish vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between Monkfish and Swordfish

  • Monkfish contains less Vitamin B3, Selenium, Vitamin B6, Vitamin B12, and Phosphorus than Swordfish.
  • Daily need coverage for Vitamin B3 from Swordfish is 42% higher.
  • Monkfish is lower in Cholesterol.

Food types used in this article are Fish, monkfish, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Monkfish 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 19% 3% 45% 15% 12% 14% 110% 3% 4% 255%
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 CalciumCalcium +66.7%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +138.5%
Contains more MagnesiumMagnesium +29.6%
Contains more CopperCopper +27.8%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +18.8%
Contains more SeleniumSelenium +46.4%
~equal in Potassium ~499mg
~equal in Iron ~0.45mg

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 3.3% 2.8% 0% 0% 7.3% 17% 48% 10% 64% 130% 0% 6% 0%
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% 7.7% 48% 498% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +180.4%
Contains more Vitamin B1Vitamin B1 +206.9%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B6Vitamin B6 +122%
Contains more Vitamin B12Vitamin B12 +55.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 WaterWater +15%
Contains more OtherOther +172.2%
Contains more ProteinProtein +26.3%
Contains more FatsFats +306.7%
~equal in Carbs ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Swordfish Opinion
Calories 97kcal 172kcal Swordfish
Protein 18.56g 23.45g Swordfish
Fats 1.95g 7.93g Swordfish
Vitamin C 1mg 0mg Monkfish
Cholesterol 32mg 78mg Monkfish
Vitamin D 666IU Swordfish
Magnesium 27mg 35mg Swordfish
Calcium 10mg 6mg Monkfish
Potassium 513mg 499mg Monkfish
Iron 0.41mg 0.45mg Swordfish
Copper 0.036mg 0.046mg Swordfish
Zinc 0.53mg 0.78mg Swordfish
Phosphorus 256mg 304mg Swordfish
Sodium 23mg 97mg Monkfish
Vitamin A 46IU 129IU Swordfish
Vitamin A 14µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 16.6µg Swordfish
Manganese 0.031mg 0.013mg Monkfish
Selenium 46.8µg 68.5µg Swordfish
Vitamin B1 0.029mg 0.089mg Swordfish
Vitamin B2 0.073mg 0.063mg Monkfish
Vitamin B3 2.558mg 9.254mg Swordfish
Vitamin B5 0.173mg 0.417mg Swordfish
Vitamin B6 0.277mg 0.615mg Swordfish
Vitamin B12 1.04µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Folate 8µg 2µg Monkfish
Trans Fat 0.056g Monkfish
Choline 77.5mg Swordfish
Saturated Fat 1.911g Monkfish
Monounsaturated Fat 3.544g Swordfish
Polyunsaturated fat 1.368g Swordfish
Tryptophan 0.208mg 0.265mg Swordfish
Threonine 0.814mg 1.035mg Swordfish
Isoleucine 0.855mg 1.088mg Swordfish
Leucine 1.509mg 1.919mg Swordfish
Lysine 1.705mg 2.168mg Swordfish
Methionine 0.549mg 0.699mg Swordfish
Phenylalanine 0.725mg 0.922mg Swordfish
Valine 0.956mg 1.216mg Swordfish
Histidine 0.547mg 0.695mg Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DHA 0.772g Swordfish
Omega-3 - DPA 0.168g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
22%
Monkfish
91%
Swordfish
Minerals Daily Need Coverage Score
48%
Monkfish
64%
Swordfish

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 1.911g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.