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  6. Mullet fish vs. Swordfish

Mullet fish vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between Mullet fish and Swordfish?

  • Mullet fish is higher in Iron, Copper, and Vitamin B5, yet Swordfish is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Phosphorus.
  • Swordfish's daily need coverage for Vitamin B12 is 57% more.
  • Mullet fish has 5 times more Calcium than Swordfish. While Mullet fish has 31mg of Calcium, Swordfish has only 6mg.

We used Fish, mullet, striped, cooked, dry heat and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Mullet fish 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.
Mullet fish
Mullet fish
6
:
4
Swordfish
Swordfish
Contains more Calcium +416.7%
Contains more Iron +213.3%
Contains less Sodium -26.8%
Contains more Zinc +12.8%
Contains more Copper +206.5%
Contains more Manganese +69.2%
Contains more Phosphorus +24.6%
Contains more Selenium +46.4%
Equal in Magnesium - 35
Equal in Potassium - 499
Mullet fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +416.7%
Contains more Iron +213.3%
Contains less Sodium -26.8%
Contains more Zinc +12.8%
Contains more Copper +206.5%
Contains more Manganese +69.2%
Contains more Phosphorus +24.6%
Contains more Selenium +46.4%
Equal in Magnesium - 35
Equal in Potassium - 499

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.
Mullet fish
Mullet fish
6
:
6
Swordfish
Swordfish
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.4%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B5 +111%
Contains more Folate +400%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +25.5%
Contains more Vitamin B12 +548%
Equal in Vitamin A - 129
Mullet fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0%
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 C +∞%
Contains more Vitamin B1 +12.4%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B5 +111%
Contains more Folate +400%
Contains more Vitamin B3 +46.9%
Contains more Vitamin B6 +25.5%
Contains more Vitamin B12 +548%
Equal in Vitamin A - 129

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mullet fish
Mullet fish
2
:
2
Swordfish
Swordfish
Contains more Fats +63.2%
Equal in Protein - 23.45
Equal in Water - 68.26
Equal in Other - 0.36
Mullet fish
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 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 +63.2%
Equal in Protein - 23.45
Equal in Water - 68.26
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mullet fish
Mullet fish
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -25.1%
Contains more Monounsaturated Fat +156.4%
Contains more Polyunsaturated fat +49.2%
Mullet fish
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -25.1%
Contains more Monounsaturated Fat +156.4%
Contains more Polyunsaturated fat +49.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mullet fish Swordfish Opinion
Protein 24.81g 23.45g Mullet fish
Fats 4.86g 7.93g Swordfish
Calories 150kcal 172kcal Swordfish
Calcium 31mg 6mg Mullet fish
Iron 1.41mg 0.45mg Mullet fish
Magnesium 33mg 35mg Swordfish
Phosphorus 244mg 304mg Swordfish
Potassium 458mg 499mg Swordfish
Sodium 71mg 97mg Mullet fish
Zinc 0.88mg 0.78mg Mullet fish
Copper 0.141mg 0.046mg Mullet fish
Manganese 0.022mg 0.013mg Mullet fish
Selenium 46.8µg 68.5µg Swordfish
Vitamin A 141IU 129IU Mullet fish
Vitamin A RAE 42µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 1.2mg 0mg Mullet fish
Vitamin B1 0.1mg 0.089mg Mullet fish
Vitamin B2 0.1mg 0.063mg Mullet fish
Vitamin B3 6.3mg 9.254mg Swordfish
Vitamin B5 0.88mg 0.417mg Mullet fish
Vitamin B6 0.49mg 0.615mg Swordfish
Folate 10µg 2µg Mullet fish
Vitamin B12 0.25µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.278mg 0.265mg Mullet fish
Threonine 1.088mg 1.035mg Mullet fish
Isoleucine 1.143mg 1.088mg Mullet fish
Leucine 2.016mg 1.919mg Mullet fish
Lysine 2.278mg 2.168mg Mullet fish
Methionine 0.734mg 0.699mg Mullet fish
Phenylalanine 0.968mg 0.922mg Mullet fish
Valine 1.278mg 1.216mg Mullet fish
Histidine 0.73mg 0.695mg Mullet fish
Cholesterol 63mg 78mg Mullet fish
Trans Fat 0.056g Mullet fish
Saturated Fat 1.431g 1.911g Mullet fish
Omega-3 - DHA 0.148g 0.772g Swordfish
Omega-3 - EPA 0.18g 0.127g Mullet fish
Omega-3 - DPA 0.092g 0.168g Swordfish
Monounsaturated Fat 1.382g 3.544g Swordfish
Polyunsaturated fat 0.917g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mullet fish 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
32%
Mullet fish
95%
Swordfish
Minerals Daily Need Coverage Score
57%
Mullet fish
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Mullet fish
Mullet fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mullet fish
Mullet fish contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Mullet fish
Mullet fish is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Mullet fish
Mullet fish is lower in Saturated Fat (difference - 0.48g)
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 ($)
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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.