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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% 14% 20% 18% 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% 7.7% 48% 498% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +80.6%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Swordfish Opinion
Calories 130kcal 172kcal Swordfish
Protein 20.98g 23.45g Swordfish
Fats 4.51g 7.93g Swordfish
Cholesterol 51mg 78mg Shark raw
Vitamin D 24IU 666IU Swordfish
Magnesium 49mg 35mg Shark raw
Calcium 34mg 6mg Shark raw
Potassium 160mg 499mg Swordfish
Iron 0.84mg 0.45mg Shark raw
Copper 0.033mg 0.046mg Swordfish
Zinc 0.43mg 0.78mg Swordfish
Phosphorus 210mg 304mg Swordfish
Sodium 79mg 97mg Shark raw
Vitamin A 233IU 129IU Shark raw
Vitamin A 70µg 43µg Shark raw
Vitamin E 1mg 2.41mg Swordfish
Vitamin D 0.6µg 16.6µg Swordfish
Manganese 0.015mg 0.013mg Shark raw
Selenium 36.5µg 68.5µg Swordfish
Vitamin B1 0.042mg 0.089mg Swordfish
Vitamin B2 0.062mg 0.063mg Swordfish
Vitamin B3 2.938mg 9.254mg Swordfish
Vitamin B5 0.695mg 0.417mg Shark raw
Vitamin B6 0.4mg 0.615mg Swordfish
Vitamin B12 1.49µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Folate 3µg 2µg Shark raw
Trans Fat 0.056g Shark raw
Choline 65mg 77.5mg Swordfish
Saturated Fat 0.925g 1.911g Shark raw
Monounsaturated Fat 1.808g 3.544g Swordfish
Polyunsaturated fat 1.195g 1.368g Swordfish
Tryptophan 0.235mg 0.265mg Swordfish
Threonine 0.92mg 1.035mg Swordfish
Isoleucine 0.967mg 1.088mg Swordfish
Leucine 1.705mg 1.919mg Swordfish
Lysine 1.926mg 2.168mg Swordfish
Methionine 0.621mg 0.699mg Swordfish
Phenylalanine 0.819mg 0.922mg Swordfish
Valine 1.081mg 1.216mg Swordfish
Histidine 0.618mg 0.695mg Swordfish
Omega-3 - EPA 0.316g 0.127g Shark raw
Omega-3 - DHA 0.527g 0.772g Swordfish
Omega-3 - DPA 0.109g 0.168g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
38%
Shark raw
91%
Swordfish
Minerals Daily Need Coverage Score
41%
Shark raw
64%
Swordfish

Comparison summary

Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Shark raw
Shark raw is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Shark raw
Shark raw is lower in Saturated Fat (difference - 0.986g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. 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.