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  6. Seaweed vs. Swordfish

Seaweed vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between Seaweed and Swordfish?

  • Seaweed is richer in Vitamin K, Folate, and Iron, yet Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus.
  • Swordfish's daily need coverage for Selenium is 123% higher.
  • Seaweed has 660 times more Vitamin K than Swordfish. Seaweed has 66µg of Vitamin K, while Swordfish has 0.1µg.

We used Seaweed, kelp, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Seaweed vs Swordfish 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.
Seaweed
Seaweed
6
:
4
Swordfish
Swordfish
Contains more Calcium +2700%
Contains more Iron +533.3%
Contains more Magnesium +245.7%
Contains more Zinc +57.7%
Contains more Copper +182.6%
Contains more Manganese +1438.5%
Contains more Phosphorus +623.8%
Contains more Potassium +460.7%
Contains less Sodium -58.4%
Contains more Selenium +9685.7%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +2700%
Contains more Iron +533.3%
Contains more Magnesium +245.7%
Contains more Zinc +57.7%
Contains more Copper +182.6%
Contains more Manganese +1438.5%
Contains more Phosphorus +623.8%
Contains more Potassium +460.7%
Contains less Sodium -58.4%
Contains more Selenium +9685.7%

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.
Seaweed
Seaweed
5
:
7
Swordfish
Swordfish
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B5 +54%
Contains more Folate +8900%
Contains more Vitamin K +65900%
Contains more Vitamin A +11.2%
Contains more Vitamin E +177%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +1868.9%
Contains more Vitamin B6 +30650%
Contains more Vitamin B12 +∞%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B5 +54%
Contains more Folate +8900%
Contains more Vitamin K +65900%
Contains more Vitamin A +11.2%
Contains more Vitamin E +177%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +1868.9%
Contains more Vitamin B6 +30650%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Water +19.5%
Contains more Other +1736.1%
Contains more Protein +1295.8%
Contains more Fats +1316.1%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Water +19.5%
Contains more Other +1736.1%
Contains more Protein +1295.8%
Contains more Fats +1316.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +3516.3%
Contains more Polyunsaturated fat +2810.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -87.1%
Contains more Monounsaturated Fat +3516.3%
Contains more Polyunsaturated fat +2810.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Swordfish Opinion
Net carbs 8.27g 0g Seaweed
Protein 1.68g 23.45g Swordfish
Fats 0.56g 7.93g Swordfish
Carbs 9.57g 0g Seaweed
Calories 43kcal 172kcal Swordfish
Sugar 0.6g 0g Swordfish
Fiber 1.3g 0g Seaweed
Calcium 168mg 6mg Seaweed
Iron 2.85mg 0.45mg Seaweed
Magnesium 121mg 35mg Seaweed
Phosphorus 42mg 304mg Swordfish
Potassium 89mg 499mg Swordfish
Sodium 233mg 97mg Swordfish
Zinc 1.23mg 0.78mg Seaweed
Copper 0.13mg 0.046mg Seaweed
Manganese 0.2mg 0.013mg Seaweed
Selenium 0.7µg 68.5µg Swordfish
Vitamin A 116IU 129IU Swordfish
Vitamin A RAE 6µg 43µg Swordfish
Vitamin E 0.87mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 3mg 0mg Seaweed
Vitamin B1 0.05mg 0.089mg Swordfish
Vitamin B2 0.15mg 0.063mg Seaweed
Vitamin B3 0.47mg 9.254mg Swordfish
Vitamin B5 0.642mg 0.417mg Seaweed
Vitamin B6 0.002mg 0.615mg Swordfish
Folate 180µg 2µg Seaweed
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 66µg 0.1µg Seaweed
Tryptophan 0.048mg 0.265mg Swordfish
Threonine 0.055mg 1.035mg Swordfish
Isoleucine 0.076mg 1.088mg Swordfish
Leucine 0.083mg 1.919mg Swordfish
Lysine 0.082mg 2.168mg Swordfish
Methionine 0.025mg 0.699mg Swordfish
Phenylalanine 0.043mg 0.922mg Swordfish
Valine 0.072mg 1.216mg Swordfish
Histidine 0.024mg 0.695mg Swordfish
Cholesterol 0mg 78mg Seaweed
Trans Fat 0g 0.056g Seaweed
Saturated Fat 0.247g 1.911g Seaweed
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0.004g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 0.098g 3.544g Swordfish
Polyunsaturated fat 0.047g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
36%
Seaweed
95%
Swordfish
Minerals Daily Need Coverage Score
41%
Seaweed
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 136mg)
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 1.664g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.