Pork vs. Swordfish — In-Depth Nutrition Comparison
Compare
Summary of differences between pork and swordfish
- Pork has more vitamin B1, vitamin B2, and zinc, while swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, vitamin E, and vitamin B6.
- Swordfish covers your daily need for vitamin D, 102% more than pork.
- Pork contains 10 times more vitamin B1 than swordfish. While pork contains 0.877mg of vitamin B1, swordfish contains only 0.089mg.
- The amount of saturated fat in swordfish is lower.
These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Fish, swordfish, cooked, dry heat.
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.
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +93.3% |
| Contains more CopperCopper | +58.7% |
| Contains more ZincZinc | +206.4% |
| Contains less SodiumSodium | -36.1% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +18% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +51.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +885.4% |
| Contains more Vitamin B2Vitamin B2 | +409.5% |
| Contains more Vitamin B5Vitamin B5 | +67.4% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +21.2% |
| Contains more Vitamin AVitamin A | +2050% |
| Contains more Vitamin EVitamin E | +731% |
| Contains more Vitamin DVitamin D | +1176.9% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more Vitamin B12Vitamin B12 | +131.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 1.3µg | 16.6µg | 77% |
| Vitamin D | 53IU | 666IU | 77% |
| Vitamin B1 | 0.877mg | 0.089mg | 66% |
| Selenium | 45.3µg | 68.5µg | 42% |
| Vitamin B12 | 0.7µg | 1.62µg | 38% |
| Vitamin B3 | 5.037mg | 9.254mg | 26% |
| Vitamin B2 | 0.321mg | 0.063mg | 20% |
| Saturated fat | 5.23g | 1.911g | 15% |
| Zinc | 2.39mg | 0.78mg | 15% |
| Vitamin E | 0.29mg | 2.41mg | 14% |
| Vitamin B6 | 0.464mg | 0.615mg | 12% |
| Fats | 13.92g | 7.93g | 9% |
| Protein | 27.32g | 23.45g | 8% |
| Phosphorus | 246mg | 304mg | 8% |
| Monounsaturated fat | 6.19g | 3.544g | 7% |
| Vitamin B5 | 0.698mg | 0.417mg | 6% |
| Vitamin A | 2µg | 43µg | 5% |
| Iron | 0.87mg | 0.45mg | 5% |
| Calories | 242kcal | 172kcal | 4% |
| Copper | 0.073mg | 0.046mg | 3% |
| Choline | 93.9mg | 77.5mg | 3% |
| Sodium | 62mg | 97mg | 2% |
| Potassium | 423mg | 499mg | 2% |
| Magnesium | 28mg | 35mg | 2% |
| Calcium | 19mg | 6mg | 1% |
| Folate | 5µg | 2µg | 1% |
| Cholesterol | 80mg | 78mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Polyunsaturated fat | 1.2g | 1.368g | 1% |
| Manganese | 0.009mg | 0.013mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.338mg | 0.265mg | 0% |
| Threonine | 1.234mg | 1.035mg | 0% |
| Isoleucine | 1.26mg | 1.088mg | 0% |
| Leucine | 2.177mg | 1.919mg | 0% |
| Lysine | 2.446mg | 2.168mg | 0% |
| Methionine | 0.712mg | 0.699mg | 0% |
| Phenylalanine | 1.086mg | 0.922mg | 0% |
| Valine | 1.473mg | 1.216mg | 0% |
| Histidine | 1.067mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +75.5% |
| Contains more OtherOther | +147.2% |
| Contains more WaterWater | +18% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +74.7% |
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +14% |
