Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Cod — In-Depth Nutrition Comparison

Compare

What are the differences between Swordfish and Cod?

  • Swordfish is richer than Cod in Vitamin D, Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Vitamin E , and Potassium.
  • Swordfish's daily need coverage for Vitamin D is 103% more.
  • Swordfish has 11 times more Saturated Fat than Cod. While Swordfish has 1.911g of Saturated Fat, Cod has only 0.168g.

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

Infographic

Swordfish vs Cod 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.
:
5
Cod
Contains more Phosphorus +120.3%
Contains more Potassium +104.5%
Contains more Zinc +34.5%
Contains more Copper +27.8%
Contains more Selenium +82.2%
Contains more Calcium +133.3%
Contains more Magnesium +20%
Contains less Sodium -19.6%
Contains more Manganese +53.8%
Equal in Iron - 0.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Phosphorus +120.3%
Contains more Potassium +104.5%
Contains more Zinc +34.5%
Contains more Copper +27.8%
Contains more Selenium +82.2%
Contains more Calcium +133.3%
Contains more Magnesium +20%
Contains less Sodium -19.6%
Contains more Manganese +53.8%
Equal in Iron - 0.49

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.
:
3
Cod
Contains more Vitamin A +174.5%
Contains more Vitamin E +197.5%
Contains more Vitamin D +1283.3%
Contains more Vitamin B3 +268.2%
Contains more Vitamin B5 +131.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin B12 +54.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.4%
Contains more Folate +300%
Equal in Vitamin B1 - 0.088
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +174.5%
Contains more Vitamin E +197.5%
Contains more Vitamin D +1283.3%
Contains more Vitamin B3 +268.2%
Contains more Vitamin B5 +131.7%
Contains more Vitamin B6 +117.3%
Contains more Vitamin B12 +54.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.4%
Contains more Folate +300%
Equal in Vitamin B1 - 0.088
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Cod
Contains more Fats +822.1%
Contains more Water +11.2%
Equal in Protein - 22.83
Equal in Other - 0.39
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +822.1%
Contains more Water +11.2%
Equal in Protein - 22.83
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cod
Contains more Monounsaturated Fat +2758.1%
Contains more Polyunsaturated fat +368.5%
Contains less Saturated Fat -91.2%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +2758.1%
Contains more Polyunsaturated fat +368.5%
Contains less Saturated Fat -91.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Cod
Lower in price ok
Rich in vitamins 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 minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Cod Opinion
Protein 23.45g 22.83g Swordfish
Fats 7.93g 0.86g Swordfish
Calories 172kcal 105kcal Swordfish
Calcium 6mg 14mg Cod
Iron 0.45mg 0.49mg Cod
Magnesium 35mg 42mg Cod
Phosphorus 304mg 138mg Swordfish
Potassium 499mg 244mg Swordfish
Sodium 97mg 78mg Cod
Zinc 0.78mg 0.58mg Swordfish
Copper 0.046mg 0.036mg Swordfish
Manganese 0.013mg 0.02mg Cod
Selenium 68.5µg 37.6µg Swordfish
Vitamin A 129IU 47IU Swordfish
Vitamin A RAE 43µg 14µg Swordfish
Vitamin E 2.41mg 0.81mg Swordfish
Vitamin D 666IU 46IU Swordfish
Vitamin D 16.6µg 1.2µg Swordfish
Vitamin C 0mg 1mg Cod
Vitamin B1 0.089mg 0.088mg Swordfish
Vitamin B2 0.063mg 0.079mg Cod
Vitamin B3 9.254mg 2.513mg Swordfish
Vitamin B5 0.417mg 0.18mg Swordfish
Vitamin B6 0.615mg 0.283mg Swordfish
Folate 2µg 8µg Cod
Vitamin B12 1.62µg 1.05µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.256mg Swordfish
Threonine 1.035mg 1.001mg Swordfish
Isoleucine 1.088mg 1.052mg Swordfish
Leucine 1.919mg 1.856mg Swordfish
Lysine 2.168mg 2.097mg Swordfish
Methionine 0.699mg 0.676mg Swordfish
Phenylalanine 0.922mg 0.891mg Swordfish
Valine 1.216mg 1.176mg Swordfish
Histidine 0.695mg 0.672mg Swordfish
Cholesterol 78mg 55mg Cod
Trans Fat 0.056g Cod
Saturated Fat 1.911g 0.168g Cod
Omega-3 - DHA 0.772g 0.154g Swordfish
Omega-3 - EPA 0.127g 0.004g Swordfish
Omega-3 - DPA 0.168g 0.013g Swordfish
Monounsaturated Fat 3.544g 0.124g Swordfish
Polyunsaturated fat 1.368g 0.292g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
Swordfish
30%
Cod
Minerals Daily Need Coverage Score
64%
Swordfish
38%
Cod

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.743g)
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 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.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.