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.
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 | +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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +311.1% |
| Contains more FatsFats | +389.5% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78% |
| Contains more Mono. FatMonounsaturated fat | +660.5% |
| Contains more Poly. FatPolyunsaturated fat | +182.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
40%
72%
Minerals Daily Need Coverage Score
64%
64%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Rockfish is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Rockfish contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Rockfish is lower in Saturated fat (difference - 1.491g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)