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Pacific saury vs Swordfish - In-Depth Nutrition Comparison

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Summary of differences between Pacific saury and Swordfish

  • Pacific saury has more Vitamin B12, and Manganese, while Swordfish has more Selenium, Vitamin D, Vitamin B3, Vitamin B6, Vitamin E , and Phosphorus.
  • Swordfish covers your daily need of Selenium 102% more than Pacific saury.
  • Pacific saury contains 18 times more Manganese than Swordfish. While Pacific saury contains 0.24mg of Manganese, Swordfish contains only 0.013mg.
  • The amount of Cholesterol in Pacific saury is lower.

These are the specific foods used in this comparison Fish, pike, northern, raw and Fish, swordfish, cooked, dry heat.

Infographic

Pacific saury vs Swordfish 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +850%
Contains more Iron +22.2%
Contains less Sodium -59.8%
Contains more Copper +10.9%
Contains more Magnesium +12.9%
Contains more Phosphorus +38.2%
Contains more Potassium +92.7%
Contains more Zinc +16.4%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +850%
Contains more Iron +22.2%
Contains less Sodium -59.8%
Contains more Copper +10.9%
Contains more Magnesium +12.9%
Contains more Phosphorus +38.2%
Contains more Potassium +92.7%
Contains more Zinc +16.4%
Equal in Copper - 0.046

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.9%
Contains more Folate +650%
Contains more Vitamin B12 +23.5%
Contains more Vitamin A +84.3%
Contains more Vitamin E +1105%
Contains more Vitamin D +564%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +302.3%
Contains more Vitamin B6 +425.6%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
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 B5 +79.9%
Contains more Folate +650%
Contains more Vitamin B12 +23.5%
Contains more Vitamin A +84.3%
Contains more Vitamin E +1105%
Contains more Vitamin D +564%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +302.3%
Contains more Vitamin B6 +425.6%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pacific saury Swordfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Swordfish Opinion
Net carbs 0g 0g
Protein 19.26g 23.45g Swordfish
Fats 0.69g 7.93g Swordfish
Carbs 0g 0g
Calories 88kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 57mg 6mg Pacific saury
Iron 0.55mg 0.45mg Pacific saury
Magnesium 31mg 35mg Swordfish
Phosphorus 220mg 304mg Swordfish
Potassium 259mg 499mg Swordfish
Sodium 39mg 97mg Pacific saury
Zinc 0.67mg 0.78mg Swordfish
Copper 0.051mg 0.046mg Pacific saury
Vitamin A 70IU 129IU Swordfish
Vitamin E 0.2mg 2.41mg Swordfish
Vitamin D 99IU 666IU Swordfish
Vitamin D 2.5µg 16.6µg Swordfish
Vitamin C 3.8mg 0mg Pacific saury
Vitamin B1 0.058mg 0.089mg Swordfish
Vitamin B2 0.063mg 0.063mg
Vitamin B3 2.3mg 9.254mg Swordfish
Vitamin B5 0.75mg 0.417mg Pacific saury
Vitamin B6 0.117mg 0.615mg Swordfish
Folate 15µg 2µg Pacific saury
Vitamin B12 2µg 1.62µg Pacific saury
Vitamin K 0.1µg 0.1µg
Tryptophan 0.216mg 0.265mg Swordfish
Threonine 0.844mg 1.035mg Swordfish
Isoleucine 0.887mg 1.088mg Swordfish
Leucine 1.565mg 1.919mg Swordfish
Lysine 1.768mg 2.168mg Swordfish
Methionine 0.57mg 0.699mg Swordfish
Phenylalanine 0.752mg 0.922mg Swordfish
Valine 0.992mg 1.216mg Swordfish
Histidine 0.567mg 0.695mg Swordfish
Cholesterol 39mg 78mg Pacific saury
Trans Fat g 0.056g Pacific saury
Saturated Fat 0.118g 1.911g Pacific saury
Monounsaturated Fat 0.157g 3.544g Swordfish
Polyunsaturated fat 0.202g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Pacific saury
95
Swordfish
Mineral Summary Score
27
Pacific saury
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Pacific saury
141%
Swordfish
Carbohydrates
0%
Pacific saury
0%
Swordfish
Fats
3%
Pacific saury
37%
Swordfish

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.793g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.