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Snapper vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between Snapper and Swordfish

  • Snapper has more Vitamin B12, and Vitamin B5, while Swordfish has more Vitamin B3, Selenium, Phosphorus, Vitamin B6, and Monounsaturated Fat.
  • Snapper covers your daily need of Vitamin B12 78% more than Swordfish.
  • Snapper contains 7 times more Calcium than Swordfish. While Snapper contains 40mg of Calcium, Swordfish contains only 6mg.
  • The amount of Cholesterol in Snapper is lower.

These are the specific foods used in this comparison Fish, snapper, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Snapper 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.
Contains more Calcium +566.7%
Contains less Sodium -41.2%
Contains more Manganese +30.8%
Contains more Iron +87.5%
Contains more Phosphorus +51.2%
Contains more Zinc +77.3%
Contains more Selenium +39.8%
Equal in Magnesium - 35
Equal in Potassium - 499
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 9% 27% 87% 47% 8% 12% 16% 3% 268%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +566.7%
Contains less Sodium -41.2%
Contains more Manganese +30.8%
Contains more Iron +87.5%
Contains more Phosphorus +51.2%
Contains more Zinc +77.3%
Contains more Selenium +39.8%
Equal in Magnesium - 35
Equal in Potassium - 499
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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.6%
Contains more Folate +200%
Contains more Vitamin B12 +116%
Contains more Vitamin A +12.2%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +1475%
Contains more Vitamin B3 +2574.6%
Contains more Vitamin B6 +33.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 6% 14% 1% 7% 53% 107% 5% 438% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +108.6%
Contains more Folate +200%
Contains more Vitamin B12 +116%
Contains more Vitamin A +12.2%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +1475%
Contains more Vitamin B3 +2574.6%
Contains more Vitamin B6 +33.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Other +352.8%
Contains more Fats +361%
Equal in Water - 68.26
26% 2% 70%
Protein: 26.3 g
Fats: 1.72 g
Carbs: 0 g
Water: 70.35 g
Other: 1.63 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 Protein +12.2%
Contains more Other +352.8%
Contains more Fats +361%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +1000.6%
Contains more Polyunsaturated fat +132.7%
29% 25% 46%
Saturated Fat: 0.365 g
Monounsaturated Fat: 0.322 g
Polyunsaturated fat: 0.588 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +1000.6%
Contains more Polyunsaturated fat +132.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Snapper Swordfish Opinion
Protein 26.3g 23.45g Snapper
Fats 1.72g 7.93g Swordfish
Calories 128kcal 172kcal Swordfish
Calcium 40mg 6mg Snapper
Iron 0.24mg 0.45mg Swordfish
Magnesium 37mg 35mg Snapper
Phosphorus 201mg 304mg Swordfish
Potassium 522mg 499mg Snapper
Sodium 57mg 97mg Snapper
Zinc 0.44mg 0.78mg Swordfish
Copper 0.046mg 0.046mg
Manganese 0.017mg 0.013mg Snapper
Selenium 49µg 68.5µg Swordfish
Vitamin A 115IU 129IU Swordfish
Vitamin A RAE 35µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 1.6mg 0mg Snapper
Vitamin B1 0.053mg 0.089mg Swordfish
Vitamin B2 0.004mg 0.063mg Swordfish
Vitamin B3 0.346mg 9.254mg Swordfish
Vitamin B5 0.87mg 0.417mg Snapper
Vitamin B6 0.46mg 0.615mg Swordfish
Folate 6µg 2µg Snapper
Vitamin B12 3.5µg 1.62µg Snapper
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.294mg 0.265mg Snapper
Threonine 1.153mg 1.035mg Snapper
Isoleucine 1.212mg 1.088mg Snapper
Leucine 2.137mg 1.919mg Snapper
Lysine 2.415mg 2.168mg Snapper
Methionine 0.778mg 0.699mg Snapper
Phenylalanine 1.027mg 0.922mg Snapper
Valine 1.355mg 1.216mg Snapper
Histidine 0.774mg 0.695mg Snapper
Cholesterol 47mg 78mg Snapper
Trans Fat 0.056g Snapper
Saturated Fat 0.365g 1.911g Snapper
Omega-3 - DHA 0.273g 0.772g Swordfish
Omega-3 - EPA 0.048g 0.127g Swordfish
Omega-3 - DPA 0.022g 0.168g Swordfish
Monounsaturated Fat 0.322g 3.544g Swordfish
Polyunsaturated fat 0.588g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Snapper Swordfish
Low Fats diet ok
Low Carbs diet Equal
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
49%
Snapper
91%
Swordfish
Minerals Daily Need Coverage Score
48%
Snapper
64%
Swordfish

Comparison summary

Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Snapper
Snapper is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Snapper
Snapper contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Snapper
Snapper is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Snapper
Snapper is lower in Saturated Fat (difference - 1.546g)
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. Snapper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173699/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.