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Shark raw vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between shark raw and swordfish?

  • Shark raw is richer in vitamin B5, yet swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, potassium, vitamin E, and vitamin B12.
  • Swordfish's daily need coverage for vitamin D is 107% higher.
  • Shark raw has 2 times more vitamin B5 than swordfish. Shark raw has 0.695mg of vitamin B5, while swordfish has 0.417mg.
  • Shark raw contains less cholesterol.

We used Fish, shark, mixed species, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Shark raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 MagnesiumMagnesium +40%
Contains more CalciumCalcium +466.7%
Contains more IronIron +86.7%
Contains less SodiumSodium -18.6%
Contains more ManganeseManganese +15.4%
Contains more PotassiumPotassium +211.9%
Contains more CopperCopper +39.4%
Contains more ZincZinc +81.4%
Contains more PhosphorusPhosphorus +44.8%
Contains more SeleniumSelenium +87.7%

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.
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 AVitamin A +62.8%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +141%
Contains more Vitamin DVitamin D +2666.7%
Contains more Vitamin B1Vitamin B1 +111.9%
Contains more Vitamin B3Vitamin B3 +215%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more CholineCholine +19.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B12 ~1.62µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Shark raw Swordfish DV% diff.
Vitamin D 0.6µg 16.6µg 80%
Vitamin D 24IU 666IU 80%
Selenium 36.5µg 68.5µg 58%
Vitamin B3 2.938mg 9.254mg 39%
Vitamin B6 0.4mg 0.615mg 17%
Phosphorus 210mg 304mg 13%
Potassium 160mg 499mg 10%
Vitamin E 1mg 2.41mg 9%
Cholesterol 51mg 78mg 9%
Vitamin B5 0.695mg 0.417mg 6%
Iron 0.84mg 0.45mg 5%
Protein 20.98g 23.45g 5%
Vitamin B12 1.49µg 1.62µg 5%
Fats 4.51g 7.93g 5%
Monounsaturated fat 1.808g 3.544g 4%
Saturated fat 0.925g 1.911g 4%
Vitamin B1 0.042mg 0.089mg 4%
Calcium 34mg 6mg 3%
Zinc 0.43mg 0.78mg 3%
Vitamin A 70µg 43µg 3%
Magnesium 49mg 35mg 3%
Choline 65mg 77.5mg 2%
Calories 130kcal 172kcal 2%
Copper 0.033mg 0.046mg 1%
Sodium 79mg 97mg 1%
Polyunsaturated fat 1.195g 1.368g 1%
Manganese 0.015mg 0.013mg 0%
Vitamin B2 0.062mg 0.063mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 3µg 2µg 0%
Trans fat 0.056g N/A
Tryptophan 0.235mg 0.265mg 0%
Threonine 0.92mg 1.035mg 0%
Isoleucine 0.967mg 1.088mg 0%
Leucine 1.705mg 1.919mg 0%
Lysine 1.926mg 2.168mg 0%
Methionine 0.621mg 0.699mg 0%
Phenylalanine 0.819mg 0.922mg 0%
Valine 1.081mg 1.216mg 0%
Histidine 0.618mg 0.695mg 0%
Omega-3 - EPA 0.316g 0.127g N/A
Omega-3 - DHA 0.527g 0.772g N/A
Omega-3 - DPA 0.109g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 OtherOther +158.3%
Contains more ProteinProtein +11.8%
Contains more FatsFats +75.8%
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 -51.6%
Contains more Mono. FatMonounsaturated fat +96%
Contains more Poly. FatPolyunsaturated fat +14.5%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.