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Liver vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between liver and swordfish

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, folate, and vitamin C than swordfish.
  • Liver's daily need coverage for vitamin B12 is 710% more.
  • Swordfish contains less cholesterol.

The food varieties used in the comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish, swordfish, cooked, dry heat.

Infographic

Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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 +66.7%
Contains more IronIron +3882.2%
Contains more CopperCopper +1278.3%
Contains more ZincZinc +761.5%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +2207.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +232.7%
Contains more PhosphorusPhosphorus +26.1%
~equal in Selenium ~68.5µg

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.
Liver
7
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +12469.8%
Contains more Vitamin B1Vitamin B1 +189.9%
Contains more Vitamin B2Vitamin B2 +3385.7%
Contains more Vitamin B5Vitamin B5 +1044.8%
Contains more Vitamin B12Vitamin B12 +1052.5%
Contains more FolateFolate +8050%
~equal in Vitamin B3 ~9.254mg
~equal in Vitamin B6 ~0.615mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 CarbsCarbs +∞%
Contains more OtherOther +316.7%
Contains more FatsFats +80.2%
~equal in Protein ~23.45g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 -26.2%
Contains more Mono. FatMonounsaturated fat +462.5%
Contains more Poly. FatPolyunsaturated fat +30.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Swordfish DV% diff.
Vitamin B12 18.67µg 1.62µg 710%
Vitamin A 5405µg 43µg 596%
Iron 17.92mg 0.45mg 218%
Vitamin B2 2.196mg 0.063mg 164%
Cholesterol 355mg 78mg 92%
Vitamin B5 4.774mg 0.417mg 87%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Copper 0.634mg 0.046mg 65%
Zinc 6.72mg 0.78mg 54%
Folate 163µg 2µg 40%
Vitamin C 23.6mg 0mg 26%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B1 0.258mg 0.089mg 14%
Manganese 0.3mg 0.013mg 12%
Potassium 150mg 499mg 10%
Phosphorus 241mg 304mg 9%
Monounsaturated fat 0.63g 3.544g 7%
Magnesium 14mg 35mg 5%
Protein 26.02g 23.45g 5%
Fats 4.4g 7.93g 5%
Vitamin B3 8.435mg 9.254mg 5%
Vitamin B6 0.57mg 0.615mg 3%
Sodium 49mg 97mg 2%
Selenium 67.5µg 68.5µg 2%
Polyunsaturated fat 1.05g 1.368g 2%
Saturated fat 1.41g 1.911g 2%
Carbs 3.76g 0g 1%
Calories 165kcal 172kcal 0%
Net carbs 3.76g 0g N/A
Calcium 10mg 6mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.366mg 0.265mg 0%
Threonine 1.107mg 1.035mg 0%
Isoleucine 1.32mg 1.088mg 0%
Leucine 2.319mg 1.919mg 0%
Lysine 2.007mg 2.168mg 0%
Methionine 0.645mg 0.699mg 0%
Phenylalanine 1.274mg 0.922mg 0%
Valine 1.607mg 1.216mg 0%
Histidine 0.708mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0.03g 0.772g N/A
Omega-3 - DPA 0.04g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
422%
Liver
72%
Swordfish
Minerals Daily Need Coverage Score
161%
Liver
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 277mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 0.501g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.