Swordfish vs. Pollock — In-Depth Nutrition Comparison
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How are swordfish and pollock different?
- Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin E, while pollock is higher in vitamin B12, vitamin B2, and magnesium.
- Swordfish covers your daily need for vitamin D, 103% more than pollock.
- Swordfish contains 12 times more saturated fat than pollock. Swordfish contains 1.911g of saturated fat, while pollock contains 0.159g.
Fish, swordfish, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types were used in this article.
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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 PotassiumPotassium | +16% |
| Contains more ZincZinc | +36.8% |
| Contains more PhosphorusPhosphorus | +13.9% |
| Contains less SodiumSodium | -76.8% |
| Contains more SeleniumSelenium | +55.3% |
| Contains more MagnesiumMagnesium | +131.4% |
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +24.4% |
| Contains more CopperCopper | +30.4% |
| Contains more ManganeseManganese | +38.5% |
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 AVitamin A | +152.9% |
| Contains more Vitamin EVitamin E | +760.7% |
| Contains more Vitamin DVitamin D | +1176.9% |
| Contains more Vitamin B1Vitamin B1 | +64.8% |
| Contains more Vitamin B3Vitamin B3 | +134.3% |
| Contains more Vitamin B6Vitamin B6 | +86.9% |
| Contains more Vitamin B2Vitamin B2 | +254% |
| Contains more Vitamin B12Vitamin B12 | +125.9% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 3.66µg | 85% |
| Vitamin D | 16.6µg | 1.3µg | 77% |
| Vitamin D | 666IU | 51IU | 77% |
| Selenium | 68.5µg | 44.1µg | 44% |
| Vitamin B3 | 9.254mg | 3.949mg | 33% |
| Vitamin B6 | 0.615mg | 0.329mg | 22% |
| Vitamin E | 2.41mg | 0.28mg | 14% |
| Sodium | 97mg | 419mg | 14% |
| Vitamin B2 | 0.063mg | 0.223mg | 12% |
| Magnesium | 35mg | 81mg | 11% |
| Fats | 7.93g | 1.18g | 10% |
| Monounsaturated fat | 3.544g | 0.134g | 9% |
| Saturated fat | 1.911g | 0.159g | 8% |
| Calcium | 6mg | 72mg | 7% |
| Phosphorus | 304mg | 267mg | 5% |
| Polyunsaturated fat | 1.368g | 0.583g | 5% |
| Choline | 77.5mg | 91.6mg | 3% |
| Calories | 172kcal | 111kcal | 3% |
| Vitamin B1 | 0.089mg | 0.054mg | 3% |
| Vitamin A | 43µg | 17µg | 3% |
| Cholesterol | 78mg | 86mg | 3% |
| Zinc | 0.78mg | 0.57mg | 2% |
| Copper | 0.046mg | 0.06mg | 2% |
| Potassium | 499mg | 430mg | 2% |
| Iron | 0.45mg | 0.56mg | 1% |
| Protein | 23.45g | 23.48g | 0% |
| Manganese | 0.013mg | 0.018mg | 0% |
| Vitamin B5 | 0.417mg | 0.432mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Folate | 2µg | 3µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.263mg | 0% |
| Threonine | 1.035mg | 1.029mg | 0% |
| Isoleucine | 1.088mg | 1.082mg | 0% |
| Leucine | 1.919mg | 1.908mg | 0% |
| Lysine | 2.168mg | 2.157mg | 0% |
| Methionine | 0.699mg | 0.696mg | 0% |
| Phenylalanine | 0.922mg | 0.917mg | 0% |
| Valine | 1.216mg | 1.21mg | 0% |
| Histidine | 0.695mg | 0.691mg | 0% |
| Omega-3 - EPA | 0.127g | 0.086g | N/A |
| Omega-3 - DHA | 0.772g | 0.423g | N/A |
| Omega-3 - DPA | 0.168g | 0.027g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +572% |
| Contains more OtherOther | +369.4% |
~equal in
Protein
~23.48g
~equal in
Carbs
~0g
~equal in
Water
~73.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2544.8% |
| Contains more Poly. FatPolyunsaturated fat | +134.6% |
| Contains less Sat. FatSaturated fat | -91.7% |
