Pacific saury vs. Swordfish — In-Depth Nutrition Comparison
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A recap on differences between pacific saury and swordfish
- Pacific saury has more manganese, vitamin B12, copper, vitamin B1, iron, and calcium; however, swordfish is higher in selenium, vitamin B3, and vitamin B6.
- Swordfish covers your daily selenium needs 95% more than pacific saury.
- Swordfish contains 79 times less manganese than pacific saury. Pacific saury contains 1.026mg of manganese, while swordfish contains 0.013mg.
- Swordfish has less cholesterol.
Food varieties used in this article are Fish, pike, walleye, cooked, dry heat and Fish, swordfish, cooked, dry heat.
Infographic
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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.
| Contains more CalciumCalcium | +2250% |
| Contains more IronIron | +271.1% |
| Contains more CopperCopper | +395.7% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +7792.3% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains more SeleniumSelenium | +322.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +250.6% |
| Contains more Vitamin B2Vitamin B2 | +209.5% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin B12Vitamin B12 | +42.6% |
| Contains more FolateFolate | +750% |
| Contains more Vitamin AVitamin A | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +230.4% |
| Contains more Vitamin B6Vitamin B6 | +345.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.54 g
Fats:
1.56 g
Carbs:
0 g
Water:
73.47 g
Other:
0.43 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more OtherOther | +19.4% |
| Contains more FatsFats | +408.3% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.319 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.573 g
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 | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +840.1% |
| Contains more Poly. FatPolyunsaturated fat | +138.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 16.2µg | 68.5µg | 95% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Manganese | 1.026mg | 0.013mg | 44% |
| Vitamin B3 | 2.801mg | 9.254mg | 40% |
| Vitamin B6 | 0.138mg | 0.615mg | 37% |
| Vitamin B12 | 2.31µg | 1.62µg | 29% |
| Copper | 0.228mg | 0.046mg | 20% |
| Vitamin B1 | 0.312mg | 0.089mg | 19% |
| Vitamin E | 2.41mg | 16% | |
| Iron | 1.67mg | 0.45mg | 15% |
| Calcium | 141mg | 6mg | 14% |
| Choline | 77.5mg | 14% | |
| Cholesterol | 110mg | 78mg | 11% |
| Fats | 1.56g | 7.93g | 10% |
| Vitamin B2 | 0.195mg | 0.063mg | 10% |
| Vitamin B5 | 0.865mg | 0.417mg | 9% |
| Monounsaturated fat | 0.377g | 3.544g | 8% |
| Saturated fat | 0.319g | 1.911g | 7% |
| Polyunsaturated fat | 0.573g | 1.368g | 5% |
| Phosphorus | 269mg | 304mg | 5% |
| Folate | 17µg | 2µg | 4% |
| Calories | 119kcal | 172kcal | 3% |
| Protein | 24.54g | 23.45g | 2% |
| Vitamin A | 24µg | 43µg | 2% |
| Sodium | 65mg | 97mg | 1% |
| Magnesium | 38mg | 35mg | 1% |
| Potassium | 499mg | 499mg | 0% |
| Zinc | 0.79mg | 0.78mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.275mg | 0.265mg | 0% |
| Threonine | 1.076mg | 1.035mg | 0% |
| Isoleucine | 1.131mg | 1.088mg | 0% |
| Leucine | 1.994mg | 1.919mg | 0% |
| Lysine | 2.254mg | 2.168mg | 0% |
| Methionine | 0.726mg | 0.699mg | 0% |
| Phenylalanine | 0.958mg | 0.922mg | 0% |
| Valine | 1.264mg | 1.216mg | 0% |
| Histidine | 0.722mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.11g | 0.127g | N/A |
| Omega-3 - DHA | 0.288g | 0.772g | N/A |
| Omega-3 - DPA | 0.049g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
44%
72%
Minerals Daily Need Coverage Score
62%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Pacific saury is lower in Saturated fat (difference - 1.592g)
Which food is richer in minerals?
Pacific saury is relatively richer in minerals
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 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.