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Swordfish vs Cod - In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Cod?

  • Swordfish is richer in Vitamin D, Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin E , yet Cod is richer in Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3052% higher.
  • Swordfish has 19 times more Vitamin D than Cod. Swordfish has 666IU of Vitamin D, while Cod has 36IU.
  • Cod contains less Saturated Fat.

We used Fish, swordfish, cooked, dry heat and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Swordfish vs Cod infographic
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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
:
2
Cod
Contains more Iron +18.4%
Contains more Phosphorus +49.8%
Contains more Potassium +20.8%
Contains more Zinc +73.3%
Contains more Copper +64.3%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Equal in Magnesium - 32
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% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +18.4%
Contains more Phosphorus +49.8%
Contains more Potassium +20.8%
Contains more Zinc +73.3%
Contains more Copper +64.3%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Equal in Magnesium - 32

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
:
4
Cod
Contains more Vitamin A +222.5%
Contains more Vitamin E +276.6%
Contains more Vitamin D +1744.4%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B3 +348.6%
Contains more Vitamin B6 +151%
Contains more Vitamin B12 +78%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Contains more Folate +250%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 0.1
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 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +222.5%
Contains more Vitamin E +276.6%
Contains more Vitamin D +1744.4%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B3 +348.6%
Contains more Vitamin B6 +151%
Contains more Vitamin B12 +78%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Contains more Folate +250%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 0.1

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 Cod
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Cod Opinion
Net carbs 0g 0g
Protein 23.45g 17.81g Swordfish
Fats 7.93g 0.67g Swordfish
Carbs 0g 0g
Calories 172kcal 82kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 16mg Cod
Iron 0.45mg 0.38mg Swordfish
Magnesium 35mg 32mg Swordfish
Phosphorus 304mg 203mg Swordfish
Potassium 499mg 413mg Swordfish
Sodium 97mg 54mg Cod
Zinc 0.78mg 0.45mg Swordfish
Copper 0.046mg 0.028mg Swordfish
Vitamin A 129IU 40IU Swordfish
Vitamin E 2.41mg 0.64mg Swordfish
Vitamin D 666IU 36IU Swordfish
Vitamin D 16.6µg 0.9µg Swordfish
Vitamin C 0mg 1mg Cod
Vitamin B1 0.089mg 0.076mg Swordfish
Vitamin B2 0.063mg 0.065mg Cod
Vitamin B3 9.254mg 2.063mg Swordfish
Vitamin B5 0.417mg 153mg Cod
Vitamin B6 0.615mg 0.245mg Swordfish
Folate 2µg 7µg Cod
Vitamin B12 1.62µg 0.91µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.199mg Swordfish
Threonine 1.035mg 0.781mg Swordfish
Isoleucine 1.088mg 0.821mg Swordfish
Leucine 1.919mg 1.447mg Swordfish
Lysine 2.168mg 1.635mg Swordfish
Methionine 0.699mg 0.527mg Swordfish
Phenylalanine 0.922mg 0.695mg Swordfish
Valine 1.216mg 0.917mg Swordfish
Histidine 0.695mg 0.524mg Swordfish
Cholesterol 78mg 43mg Cod
Trans Fat 0.056g g Cod
Saturated Fat 1.911g 0.131g Cod
Monounsaturated Fat 3.544g 0.094g Swordfish
Polyunsaturated fat 1.368g 0.231g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Cod
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
790
Cod
Mineral Summary Score
33
Swordfish
24
Cod

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
107%
Cod
Carbohydrates
0%
Swordfish
0%
Cod
Fats
37%
Swordfish
3%
Cod

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.78g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.