Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Swordfish vs Atlantic mackerel - In-Depth Nutrition Comparison

Compare

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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +24.4%
Contains more Calcium +150%
Contains more Iron +248.9%
Contains more Magnesium +177.1%
Contains less Sodium -14.4%
Contains more Zinc +20.5%
Contains more Copper +104.3%
Equal in Phosphorus - 278
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains more Potassium +24.4%
Contains more Calcium +150%
Contains more Iron +248.9%
Contains more Magnesium +177.1%
Contains less Sodium -14.4%
Contains more Zinc +20.5%
Contains more 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 more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Contains more Vitamin A +39.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B12 +1072.8%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +33.7%
Contains more Vitamin A +39.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +554%
Contains more Vitamin B5 +137.4%
Contains more 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.
Swordfish Atlantic mackerel
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 23.45g 23.85g Atlantic mackerel
Fats 7.93g 17.81g Atlantic mackerel
Carbs 0g 0g
Calories 172kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar 0g g Atlantic mackerel
Fiber 0g 0g
Calcium 6mg 15mg Atlantic mackerel
Iron 0.45mg 1.57mg Atlantic mackerel
Magnesium 35mg 97mg Atlantic mackerel
Phosphorus 304mg 278mg Swordfish
Potassium 499mg 401mg Swordfish
Sodium 97mg 83mg Atlantic mackerel
Zinc 0.78mg 0.94mg Atlantic mackerel
Copper 0.046mg 0.094mg Atlantic mackerel
Vitamin A 129IU 180IU Atlantic mackerel
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 0.4mg Atlantic mackerel
Vitamin B1 0.089mg 0.159mg Atlantic mackerel
Vitamin B2 0.063mg 0.412mg Atlantic mackerel
Vitamin B3 9.254mg 6.85mg Swordfish
Vitamin B5 0.417mg 0.99mg Atlantic mackerel
Vitamin B6 0.615mg 0.46mg Swordfish
Folate 2µg 2µg
Vitamin B12 1.62µg 19µg Atlantic mackerel
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg 0.267mg Atlantic mackerel
Threonine 1.035mg 1.045mg Atlantic mackerel
Isoleucine 1.088mg 1.099mg Atlantic mackerel
Leucine 1.919mg 1.938mg Atlantic mackerel
Lysine 2.168mg 2.19mg Atlantic mackerel
Methionine 0.699mg 0.706mg Atlantic mackerel
Phenylalanine 0.922mg 0.931mg Atlantic mackerel
Valine 1.216mg 1.228mg Atlantic mackerel
Histidine 0.695mg 0.702mg Atlantic mackerel
Cholesterol 78mg 75mg Atlantic mackerel
Trans Fat 0.056g g Atlantic mackerel
Saturated Fat 1.911g 4.176g Swordfish
Monounsaturated Fat 3.544g 7.006g Atlantic mackerel
Polyunsaturated fat 1.368g 4.3g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Atlantic mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

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
Swordfish
235
Atlantic mackerel
Mineral Summary Score
33
Swordfish
44
Atlantic mackerel

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%
Swordfish
143%
Atlantic mackerel
Carbohydrates
0%
Swordfish
0%
Atlantic mackerel
Fats
37%
Swordfish
82%
Atlantic mackerel

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.265g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Atlantic mackerel
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175120/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.