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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
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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 Calcium +733.3%
Contains more Iron +146.7%
Contains more Magnesium +22.9%
Contains more Manganese +284.6%
Contains more Phosphorus +56.7%
Contains more Potassium +221.9%
Contains less Sodium -20.5%
Contains more Zinc +62.5%
Contains more Selenium +101.5%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 42% 31% 84% 14% 16% 14% 14% 7% 186%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +733.3%
Contains more Iron +146.7%
Contains more Magnesium +22.9%
Contains more Manganese +284.6%
Contains more Phosphorus +56.7%
Contains more Potassium +221.9%
Contains less Sodium -20.5%
Contains more Zinc +62.5%
Contains more Selenium +101.5%
Equal in Copper - 0.046

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
4
:
Contains more Vitamin A +39.5%
Contains more Vitamin B2 +54%
Contains more Vitamin B5 +48.7%
Contains more Folate +650%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B3 +232.5%
Contains more Vitamin B6 +105%
Contains more Vitamin B12 +33.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 0% 18% 23% 53% 38% 70% 12% 152% 0%
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 A +39.5%
Contains more Vitamin B2 +54%
Contains more Vitamin B5 +48.7%
Contains more Folate +650%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B3 +232.5%
Contains more Vitamin B6 +105%
Contains more Vitamin B12 +33.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +74.3%
Contains more Carbs +∞%
Contains more Other +200%
Contains more Protein +25.9%
Contains more Water +13.6%
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 Fats +74.3%
Contains more Carbs +∞%
Contains more Other +200%
Contains more Protein +25.9%
Contains more Water +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67.5%
Contains more Polyunsaturated fat +170.5%
Contains less Saturated Fat -40.4%
25% 46% 29%
Saturated Fat: 3.205 g
Monounsaturated Fat: 5.935 g
Polyunsaturated fat: 3.701 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +67.5%
Contains more Polyunsaturated fat +170.5%
Contains less Saturated Fat -40.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark Swordfish Opinion
Net carbs 6.39g 0g Shark
Protein 18.62g 23.45g Swordfish
Fats 13.82g 7.93g Shark
Carbs 6.39g 0g Shark
Calories 228kcal 172kcal Shark
Calcium 50mg 6mg Shark
Iron 1.11mg 0.45mg Shark
Magnesium 43mg 35mg Shark
Phosphorus 194mg 304mg Swordfish
Potassium 155mg 499mg Swordfish
Sodium 122mg 97mg Swordfish
Zinc 0.48mg 0.78mg Swordfish
Copper 0.042mg 0.046mg Swordfish
Manganese 0.05mg 0.013mg Shark
Selenium 34µg 68.5µg Swordfish
Vitamin A 180IU 129IU Shark
Vitamin A RAE 54µg 43µg Shark
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.072mg 0.089mg Swordfish
Vitamin B2 0.097mg 0.063mg Shark
Vitamin B3 2.783mg 9.254mg Swordfish
Vitamin B5 0.62mg 0.417mg Shark
Vitamin B6 0.3mg 0.615mg Swordfish
Folate 15µg 2µg Shark
Vitamin B12 1.21µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.212mg 0.265mg Swordfish
Threonine 0.843mg 1.035mg Swordfish
Isoleucine 0.867mg 1.088mg Swordfish
Leucine 1.515mg 1.919mg Swordfish
Lysine 1.634mg 2.168mg Swordfish
Methionine 0.541mg 0.699mg Swordfish
Phenylalanine 0.75mg 0.922mg Swordfish
Valine 0.965mg 1.216mg Swordfish
Histidine 0.538mg 0.695mg Swordfish
Cholesterol 59mg 78mg Shark
Trans Fat 0.056g Shark
Saturated Fat 3.205g 1.911g Swordfish
Omega-3 - DHA 0.431g 0.772g Swordfish
Omega-3 - EPA 0.258g 0.127g Shark
Omega-3 - DPA 0.089g 0.168g Swordfish
Monounsaturated Fat 5.935g 3.544g Shark
Polyunsaturated fat 3.701g 1.368g Shark
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
31%
Shark
95%
Swordfish
Minerals Daily Need Coverage Score
42%
Shark
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.294g)
Which food is lower in Sugar?
Shark
Shark is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Shark
Shark is lower in Cholesterol (difference - 19mg)
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.
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. 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.