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Swordfish vs. Abalone — In-Depth Nutrition Comparison

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What are the differences between Swordfish and Abalone?

  • Swordfish is higher in Vitamin B3, Vitamin B12, Vitamin B6, Selenium, and Phosphorus, yet Abalone is higher in Vitamin B5, Iron, Copper, and Vitamin B1.
  • Abalone's daily need coverage for Vitamin B5 is 49% more.
  • Swordfish has 5 times more Vitamin B3 than Abalone. While Swordfish has 9.254mg of Vitamin B3, Abalone has only 1.9mg.
  • The amount of Sodium in Swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried types in this article.

Infographic

Swordfish vs Abalone 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 Phosphorus +40.1%
Contains more Potassium +75.7%
Contains less Sodium -83.6%
Contains more Selenium +32.2%
Contains more Calcium +516.7%
Contains more Iron +744.4%
Contains more Magnesium +60%
Contains more Zinc +21.8%
Contains more Copper +395.7%
Contains more Manganese +438.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 143% 40% 93% 26% 78% 26% 76% 10% 283%
Contains more Phosphorus +40.1%
Contains more Potassium +75.7%
Contains less Sodium -83.6%
Contains more Selenium +32.2%
Contains more Calcium +516.7%
Contains more Iron +744.4%
Contains more Magnesium +60%
Contains more Zinc +21.8%
Contains more Copper +395.7%
Contains more Manganese +438.5%

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 A +2480%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +310%
Contains more Vitamin B12 +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +147.2%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +588.2%
Contains more Folate +600%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 6% 56% 30% 36% 173% 35% 11% 87% 0% 0%
Contains more Vitamin A +2480%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +310%
Contains more Vitamin B12 +134.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +147.2%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B5 +588.2%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.5%
Contains more Fats +17%
Contains more Water +13.6%
Contains more Carbs +∞%
Contains more Other +577.8%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more Protein +19.5%
Contains more Fats +17%
Contains more Water +13.6%
Contains more Carbs +∞%
Contains more Other +577.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -13.9%
Contains more Polyunsaturated fat +22.5%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
27% 45% 28%
Saturated Fat: 1.646 g
Monounsaturated Fat: 2.741 g
Polyunsaturated fat: 1.676 g
Contains more Monounsaturated Fat +29.3%
Contains less Saturated Fat -13.9%
Contains more Polyunsaturated fat +22.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Abalone Opinion
Net carbs 0g 11.05g Abalone
Protein 23.45g 19.63g Swordfish
Fats 7.93g 6.78g Swordfish
Carbs 0g 11.05g Abalone
Calories 172kcal 189kcal Abalone
Calcium 6mg 37mg Abalone
Iron 0.45mg 3.8mg Abalone
Magnesium 35mg 56mg Abalone
Phosphorus 304mg 217mg Swordfish
Potassium 499mg 284mg Swordfish
Sodium 97mg 591mg Swordfish
Zinc 0.78mg 0.95mg Abalone
Copper 0.046mg 0.228mg Abalone
Manganese 0.013mg 0.07mg Abalone
Selenium 68.5µg 51.8µg Swordfish
Vitamin A 129IU 5IU Swordfish
Vitamin A RAE 43µg 2µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 1.8mg Abalone
Vitamin B1 0.089mg 0.22mg Abalone
Vitamin B2 0.063mg 0.13mg Abalone
Vitamin B3 9.254mg 1.9mg Swordfish
Vitamin B5 0.417mg 2.87mg Abalone
Vitamin B6 0.615mg 0.15mg Swordfish
Folate 2µg 14µg Abalone
Vitamin B12 1.62µg 0.69µg Swordfish
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.224mg Swordfish
Threonine 1.035mg 0.838mg Swordfish
Isoleucine 1.088mg 0.854mg Swordfish
Leucine 1.919mg 1.386mg Swordfish
Lysine 2.168mg 1.433mg Swordfish
Methionine 0.699mg 0.441mg Swordfish
Phenylalanine 0.922mg 0.715mg Swordfish
Valine 1.216mg 0.86mg Swordfish
Histidine 0.695mg 0.378mg Swordfish
Cholesterol 78mg 94mg Swordfish
Trans Fat 0.056g Abalone
Saturated Fat 1.911g 1.646g Abalone
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g 0.054g Swordfish
Omega-3 - DPA 0.168g 0.046g Swordfish
Monounsaturated Fat 3.544g 2.741g Swordfish
Polyunsaturated fat 1.368g 1.676g Abalone
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Abalone
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
91%
Swordfish
33%
Abalone
Minerals Daily Need Coverage Score
64%
Swordfish
78%
Abalone

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 494mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Abalone
Abalone is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Abalone
Abalone is lower in Saturated Fat (difference - 0.265g)
Which food is lower in glycemic index?
Abalone
Abalone is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Abalone
Abalone is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.