Rockfish vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between rockfish and swordfish

Rockfish has more selenium and vitamin B2; however, swordfish is richer in vitamin D, vitamin B3, vitamin B6, vitamin E, phosphorus, and vitamin B1.
Swordfish's daily need coverage for vitamin D is 81% more.
Rockfish contains 4 times more vitamin B2 than swordfish. Rockfish contains 0.226mg of vitamin B2, while swordfish contains 0.063mg.
Rockfish contains less cholesterol.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.

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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.

Rockfish

Swordfish

Contains more CalciumCalcium	+183.3%
Contains more SeleniumSelenium	+11.2%

Contains more IronIron	+25%
Contains more CopperCopper	+12.2%
Contains more ZincZinc	+81.4%
Contains more PhosphorusPhosphorus	+22.6%

~equal in Magnesium ~35mg

~equal in Potassium ~499mg

~equal in Sodium ~97mg

~equal in Manganese ~0.013mg

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.

Rockfish

Swordfish

Contains more Vitamin B2Vitamin B2	+258.7%
Contains more FolateFolate	+400%

Contains more Vitamin AVitamin A	+760%
Contains more Vitamin EVitamin E	+447.7%
Contains more Vitamin DVitamin D	+260.9%
Contains more Vitamin B1Vitamin B1	+229.6%
Contains more Vitamin B3Vitamin B3	+219.4%
Contains more Vitamin B6Vitamin B6	+155.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~1.62µg

~equal in Choline ~77.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D	4.6µg	16.6µg	60%
Vitamin D	183IU	666IU	60%
Vitamin B3	2.897mg	9.254mg	40%
Vitamin B6	0.241mg	0.615mg	29%
Selenium	76.2µg	68.5µg	14%
Vitamin B2	0.226mg	0.063mg	13%
Vitamin E	0.44mg	2.41mg	13%
Fats	1.62g	7.93g	10%
Monounsaturated fat	0.466g	3.544g	8%
Phosphorus	248mg	304mg	8%
Saturated fat	0.42g	1.911g	7%
Cholesterol	61mg	78mg	6%
Polyunsaturated fat	0.485g	1.368g	6%
Vitamin B1	0.027mg	0.089mg	5%
Vitamin A	5µg	43µg	4%
Calories	109kcal	172kcal	3%
Zinc	0.43mg	0.78mg	3%
Protein	22.23g	23.45g	2%
Folate	10µg	2µg	2%
Potassium	467mg	499mg	1%
Copper	0.041mg	0.046mg	1%
Iron	0.36mg	0.45mg	1%
Vitamin B12	1.59µg	1.62µg	1%
Calcium	17mg	6mg	1%
Magnesium	33mg	35mg	0%
Sodium	89mg	97mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin B5	0.404mg	0.417mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.056g	N/A
Choline	78.7mg	77.5mg	0%
Tryptophan	0.296mg	0.265mg	0%
Threonine	1.014mg	1.035mg	0%
Isoleucine	1.06mg	1.088mg	0%
Leucine	1.835mg	1.919mg	0%
Lysine	2.188mg	2.168mg	0%
Methionine	0.707mg	0.699mg	0%
Phenylalanine	0.935mg	0.922mg	0%
Valine	1.106mg	1.216mg	0%
Histidine	0.502mg	0.695mg	0%
Omega-3 - EPA	0.107g	0.127g	N/A
Omega-3 - DHA	0.238g	0.772g	N/A
Omega-3 - DPA	0.027g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0.005g	0.022g	N/A