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  6. Swordfish vs. Atlantic Mackerel

Swordfish vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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What are the differences between swordfish and atlantic Mackerel?

  • Swordfish is higher in selenium, vitamin B6, and phosphorus, yet atlantic Mackerel is higher in vitamin B12, vitamin B2, iron, magnesium, vitamin B5, and vitamin B1.
  • Atlantic Mackerel's daily need coverage for vitamin B12 is 295% more.
  • Swordfish has 2 times more selenium than atlantic Mackerel. While swordfish has 68.5µg of selenium, atlantic Mackerel has only 44.1µg.
  • The amount of saturated fat in swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Fish, mackerel, Atlantic, raw types in this article.

Infographic

Swordfish vs Atlantic Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more PotassiumPotassium +58.9%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +40.1%
Contains more SeleniumSelenium +55.3%
Contains more MagnesiumMagnesium +117.1%
Contains more CalciumCalcium +100%
Contains more IronIron +262.2%
Contains more CopperCopper +58.7%
Contains more ManganeseManganese +15.4%
~equal in Sodium ~90mg

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.
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin EVitamin E +58.6%
Contains more Vitamin B6Vitamin B6 +54.1%
Contains more FolateFolate +100%
Contains more CholineCholine +19.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.3%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin B2Vitamin B2 +395.2%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B12Vitamin B12 +437.7%
Contains more Vitamin KVitamin K +4900%
~equal in Vitamin D ~16.1µg
~equal in Vitamin B3 ~9.08mg

All nutrients comparison - raw data values

Nutrient Swordfish Atlantic Mackerel DV% diff.
Vitamin B12 1.62µg 8.71µg 295%
Selenium 68.5µg 44.1µg 44%
Vitamin B2 0.063mg 0.312mg 19%
Vitamin B6 0.615mg 0.399mg 17%
Iron 0.45mg 1.63mg 15%
Polyunsaturated fat 1.368g 3.35g 13%
Phosphorus 304mg 217mg 12%
Magnesium 35mg 76mg 10%
Protein 23.45g 18.6g 10%
Vitamin B5 0.417mg 0.856mg 9%
Fats 7.93g 13.89g 9%
Vitamin B1 0.089mg 0.176mg 7%
Vitamin E 2.41mg 1.52mg 6%
Saturated fat 1.911g 3.257g 6%
Potassium 499mg 314mg 5%
Monounsaturated fat 3.544g 5.456g 5%
Vitamin K 0.1µg 5µg 4%
Copper 0.046mg 0.073mg 3%
Vitamin D 16.6µg 16.1µg 3%
Vitamin D 666IU 643IU 3%
Cholesterol 78mg 70mg 3%
Choline 77.5mg 65mg 2%
Calories 172kcal 205kcal 2%
Vitamin B3 9.254mg 9.08mg 1%
Vitamin A 43µg 50µg 1%
Zinc 0.78mg 0.63mg 1%
Calcium 6mg 12mg 1%
Vitamin C 0mg 0.4mg 0%
Sodium 97mg 90mg 0%
Manganese 0.013mg 0.015mg 0%
Folate 2µg 1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.208mg 0%
Threonine 1.035mg 0.815mg 0%
Isoleucine 1.088mg 0.857mg 0%
Leucine 1.919mg 1.512mg 0%
Lysine 2.168mg 1.708mg 0%
Methionine 0.699mg 0.551mg 0%
Phenylalanine 0.922mg 0.726mg 0%
Valine 1.216mg 0.958mg 0%
Histidine 0.695mg 0.548mg 0%
Omega-3 - EPA 0.127g 0.898g N/A
Omega-3 - DHA 0.772g 1.401g N/A
Omega-3 - DPA 0.168g 0.212g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more ProteinProtein +26.1%
Contains more FatsFats +75.2%
Contains more OtherOther +1000%
~equal in Carbs ~0g
~equal in Water ~63.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +54%
Contains more Poly. FatPolyunsaturated fat +144.9%

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.