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Shark vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between shark and swordfish?

  • Shark is higher in iron, yet swordfish is higher in selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, and potassium.
  • Swordfish's daily need coverage for selenium is 63% more.
  • Shark has 8 times more calcium than swordfish. While shark has 50mg of calcium, swordfish has only 6mg.
  • The amount of saturated fat in swordfish is lower.

We used Fish, shark, mixed species, cooked, batter-dipped and fried and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Shark 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.
Shark
Shark
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 14% 42% 14% 13% 83% 16% 6.5% 185%
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 +22.9%
Contains more CalciumCalcium +733.3%
Contains more IronIron +146.7%
Contains more ManganeseManganese +284.6%
Contains more PotassiumPotassium +221.9%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +56.7%
Contains less SodiumSodium -20.5%
Contains more SeleniumSelenium +101.5%
~equal in Copper ~0.046mg

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.
Shark
Shark
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 18% 0% 18% 22% 52% 37% 69% 151% 0% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more FolateFolate +650%
Contains more Vitamin B1Vitamin B1 +23.6%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin B12Vitamin B12 +33.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shark Swordfish DV% diff.
Vitamin D* 666 IU 83%
Vitamin D 16.6µg 83%
Selenium 34µg 68.5µg 63%
Vitamin B3 2.783mg 9.254mg 40%
Vitamin B6 0.3mg 0.615mg 24%
Vitamin B12 1.21µg 1.62µg 17%
Phosphorus 194mg 304mg 16%
Vitamin E 2.41mg 16%
Polyunsaturated fat 3.701g 1.368g 16%
Choline 77.5mg 14%
Protein 18.62g 23.45g 10%
Potassium 155mg 499mg 10%
Fats 13.82g 7.93g 9%
Iron 1.11mg 0.45mg 8%
Cholesterol 59mg 78mg 6%
Saturated fat 3.205g 1.911g 6%
Monounsaturated fat 5.935g 3.544g 6%
Calcium 50mg 6mg 4%
Vitamin B5 0.62mg 0.417mg 4%
Calories 228kcal 172kcal 3%
Zinc 0.48mg 0.78mg 3%
Vitamin B2 0.097mg 0.063mg 3%
Folate 15µg 2µg 3%
Carbs 6.39g 0g 2%
Magnesium 43mg 35mg 2%
Manganese 0.05mg 0.013mg 2%
Sodium 122mg 97mg 1%
Vitamin A 54µg 43µg 1%
Vitamin B1 0.072mg 0.089mg 1%
Protein per 100 calories 8.2g 14g N/A
Calories per 10 g protein 122kcal 73kcal N/A
Weight per 100 calories 44g 58g N/A
Unsaturated / Saturated Fat ratio 3 2.6 N/A
Net carbs 6.39g 0g N/A
Copper 0.042mg 0.046mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.212mg 0.265mg 0%
Threonine 0.843mg 1.035mg 0%
Isoleucine 0.867mg 1.088mg 0%
Leucine 1.515mg 1.919mg 0%
Lysine 1.634mg 2.168mg 0%
Methionine 0.541mg 0.699mg 0%
Phenylalanine 0.75mg 0.922mg 0%
Valine 0.965mg 1.216mg 0%
Histidine 0.538mg 0.695mg 0%
Omega-3 - EPA 0.258g 0.127g N/A
Omega-3 - DHA 0.431g 0.772g N/A
Omega-3 - DPA 0.089g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark
Shark
3
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 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 FatsFats +74.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +200%
Contains more ProteinProtein +25.9%
Contains more WaterWater +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark
Shark
2
25% 46% 29%
Saturated fat: Sat. Fat 3.205 g
Monounsaturated fat: Mono. Fat 5.935 g
Polyunsaturated fat: Poly. Fat 3.701 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 more Mono. FatMonounsaturated fat +67.5%
Contains more Poly. FatPolyunsaturated fat +170.5%
Contains less Sat. FatSaturated fat -40.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.