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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
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
4
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% 11% 0% 0% 18% 22% 52% 37% 69% 151% 0% 11% 0%
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 +39.5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Shark Swordfish Opinion
Calories 228kcal 172kcal Shark
Protein 18.62g 23.45g Swordfish
Fats 13.82g 7.93g Shark
Net carbs 6.39g 0g Shark
Carbs 6.39g 0g Shark
Cholesterol 59mg 78mg Shark
Vitamin D 666IU Swordfish
Magnesium 43mg 35mg Shark
Calcium 50mg 6mg Shark
Potassium 155mg 499mg Swordfish
Iron 1.11mg 0.45mg Shark
Copper 0.042mg 0.046mg Swordfish
Zinc 0.48mg 0.78mg Swordfish
Phosphorus 194mg 304mg Swordfish
Sodium 122mg 97mg Swordfish
Vitamin A 180IU 129IU Shark
Vitamin A RAE 54µg 43µg Shark
Vitamin E 2.41mg Swordfish
Vitamin D 16.6µg Swordfish
Manganese 0.05mg 0.013mg Shark
Selenium 34µg 68.5µg 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
Vitamin B12 1.21µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Folate 15µg 2µg Shark
Trans Fat 0.056g Shark
Choline 77.5mg Swordfish
Saturated Fat 3.205g 1.911g Swordfish
Monounsaturated Fat 5.935g 3.544g Shark
Polyunsaturated fat 3.701g 1.368g Shark
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
Omega-3 - EPA 0.258g 0.127g Shark
Omega-3 - DHA 0.431g 0.772g Swordfish
Omega-3 - DPA 0.089g 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 Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Shark
91%
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 richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Shark
Shark is lower in Cholesterol (difference - 19mg)
Which food is lower in Sugar?
Shark
Shark is lower in Sugar (difference - 0g)
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 - 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.