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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 Iron +22.2%
Contains more Calcium +850%
Contains more Copper +10.9%
Contains less Sodium -59.8%
Contains more Potassium +92.7%
Contains more Magnesium +12.9%
Contains more Zinc +16.4%
Contains more Phosphorus +38.2%
Equal in Copper - 0.046
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 18% 23% 23% 17% 19% 95% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Iron +22.2%
Contains more Calcium +850%
Contains more Copper +10.9%
Contains less Sodium -59.8%
Contains more Potassium +92.7%
Contains more Magnesium +12.9%
Contains more Zinc +16.4%
Contains more Phosphorus +38.2%
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 Vitamin B12 +23.5%
Contains more Folate +650%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 5% 4% 75% 15% 15% 44% 45% 27% 251% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.9%
Contains more Vitamin B12 +23.5%
Contains more Folate +650%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
116%
Pacific saury
141%
Swordfish
Carbohydrates
0%
Pacific saury
0%
Swordfish
Fats
3%
Pacific saury
37%
Swordfish

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.793g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pacific saury Swordfish Opinion
Calories 88 172 Swordfish
Protein 19.26 23.45 Swordfish
Fats 0.69 7.93 Swordfish
Vitamin C 3.8 0 Pacific saury
Carbs 0 0
Cholesterol 39 78 Pacific saury
Vitamin D 99 666 Swordfish
Iron 0.55 0.45 Pacific saury
Calcium 57 6 Pacific saury
Potassium 259 499 Swordfish
Magnesium 31 35 Swordfish
Sugars 0 0
Fiber 0 0
Copper 0.051 0.046 Pacific saury
Zinc 0.67 0.78 Swordfish
Starch
Phosphorus 220 304 Swordfish
Sodium 39 97 Pacific saury
Vitamin A 70 129 Swordfish
Vitamin E 0.2 2.41 Swordfish
Vitamin D 2.5 16.6 Swordfish
Vitamin B1 0.058 0.089 Swordfish
Vitamin B2 0.063 0.063
Vitamin B3 2.3 9.254 Swordfish
Vitamin B5 0.75 0.417 Pacific saury
Vitamin B6 0.117 0.615 Swordfish
Vitamin B12 2 1.62 Pacific saury
Vitamin K 0.1 0.1
Folate 15 2 Pacific saury
Trans Fat 0.056 Pacific saury
Saturated Fat 0.118 1.911 Pacific saury
Monounsaturated Fat 0.157 3.544 Swordfish
Polyunsaturated fat 0.202 1.368 Swordfish
Tryptophan 0.216 0.265 Swordfish
Threonine 0.844 1.035 Swordfish
Isoleucine 0.887 1.088 Swordfish
Leucine 1.565 1.919 Swordfish
Lysine 1.768 2.168 Swordfish
Methionine 0.57 0.699 Swordfish
Phenylalanine 0.752 0.922 Swordfish
Valine 0.992 1.216 Swordfish
Histidine 0.567 0.695 Swordfish
Fructose

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 of 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.