Swordfish vs Atlantic mackerel - In-Depth Nutrition Comparison
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How are Swordfish and Atlantic mackerel different?
- Swordfish is richer in Selenium, Vitamin B3, and Vitamin B6, while Atlantic mackerel is higher in Vitamin B12, Vitamin B2, Magnesium, Iron, Vitamin B5, and Vitamin B1.
- Atlantic mackerel covers your daily need of Vitamin B12 724% more than Swordfish.
- Swordfish is lower in Saturated Fat.
Fish, swordfish, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Potassium
+24.4%
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Calcium
+150%
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Iron
+248.9%
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Magnesium
+177.1%
Contains
less
Sodium
-14.4%
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Zinc
+20.5%
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Copper
+104.3%
Equal in Phosphorus - 278
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Potassium
+24.4%
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Calcium
+150%
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Iron
+248.9%
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Magnesium
+177.1%
Contains
less
Sodium
-14.4%
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Zinc
+20.5%
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Copper
+104.3%
Equal in Phosphorus - 278
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B3
+35.1%
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Vitamin B6
+33.7%
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Vitamin A
+39.5%
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Vitamin C
+∞%
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Vitamin B1
+78.7%
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Vitamin B2
+554%
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Vitamin B5
+137.4%
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Vitamin B12
+1072.8%
Equal in Folate - 2
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Vitamin B3
+35.1%
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Vitamin B6
+33.7%
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Vitamin A
+39.5%
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Vitamin C
+∞%
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Vitamin B1
+78.7%
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Vitamin B2
+554%
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Vitamin B5
+137.4%
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Vitamin B12
+1072.8%
Equal in Folate - 2
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 0g | |
| Protein | 23.45g | 23.85g |
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| Fats | 7.93g | 17.81g |
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| Carbs | 0g | 0g | |
| Calories | 172kcal | 262kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | g |
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| Fiber | 0g | 0g | |
| Calcium | 6mg | 15mg |
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| Iron | 0.45mg | 1.57mg |
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| Magnesium | 35mg | 97mg |
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| Phosphorus | 304mg | 278mg |
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| Potassium | 499mg | 401mg |
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| Sodium | 97mg | 83mg |
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| Zinc | 0.78mg | 0.94mg |
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| Copper | 0.046mg | 0.094mg |
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| Vitamin A | 129IU | 180IU |
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| Vitamin E | 2.41mg | mg |
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| Vitamin D | 666IU | IU |
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| Vitamin D | 16.6µg | µg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.089mg | 0.159mg |
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| Vitamin B2 | 0.063mg | 0.412mg |
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| Vitamin B3 | 9.254mg | 6.85mg |
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| Vitamin B5 | 0.417mg | 0.99mg |
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| Vitamin B6 | 0.615mg | 0.46mg |
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| Folate | 2µg | 2µg | |
| Vitamin B12 | 1.62µg | 19µg |
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| Vitamin K | 0.1µg | µg |
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| Tryptophan | 0.265mg | 0.267mg |
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| Threonine | 1.035mg | 1.045mg |
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| Isoleucine | 1.088mg | 1.099mg |
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| Leucine | 1.919mg | 1.938mg |
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| Lysine | 2.168mg | 2.19mg |
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| Methionine | 0.699mg | 0.706mg |
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| Phenylalanine | 0.922mg | 0.931mg |
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| Valine | 1.216mg | 1.228mg |
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| Histidine | 0.695mg | 0.702mg |
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| Cholesterol | 78mg | 75mg |
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| Trans Fat | 0.056g | g |
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| Saturated Fat | 1.911g | 4.176g |
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| Monounsaturated Fat | 3.544g | 7.006g |
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| Polyunsaturated fat | 1.368g | 4.3g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low glycemic index diet | Equal | |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
235
Mineral Summary Score
33
44
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
143%
Carbohydrates
0%
0%
Fats
37%
82%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 2.265g)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is lower in Sugar?
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Atlantic mackerel contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Atlantic mackerel is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.