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  6. Pacific saury vs. Swordfish

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

Pacific saury 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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
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 +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%
~equal in Magnesium ~35mg
~equal in Potassium ~499mg
~equal in Zinc ~0.78mg

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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pacific saury Swordfish 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 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 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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 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 -83.3%
Contains more Mono. FatMonounsaturated fat +840.1%
Contains more Poly. FatPolyunsaturated fat +138.7%

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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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.