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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +20.8% |
| Contains more IronIron | +18.4% |
| Contains more CopperCopper | +64.3% |
| Contains more ZincZinc | +73.3% |
| Contains more PhosphorusPhosphorus | +49.8% |
| Contains more SeleniumSelenium | +106.9% |
| Contains more CalciumCalcium | +166.7% |
| Contains less SodiumSodium | -44.3% |
| Contains more ManganeseManganese | +15.4% |
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.
| Contains more Vitamin AVitamin A | +222.5% |
| Contains more Vitamin EVitamin E | +276.6% |
| Contains more Vitamin DVitamin D | +1744.4% |
| Contains more Vitamin B1Vitamin B1 | +17.1% |
| Contains more Vitamin B3Vitamin B3 | +348.6% |
| Contains more Vitamin B6Vitamin B6 | +151% |
| Contains more Vitamin B12Vitamin B12 | +78% |
| Contains more CholineCholine | +18.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +36590.6% |
| Contains more FolateFolate | +250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.7% |
| Contains more FatsFats | +1083.6% |
| Contains more OtherOther | +20% |
| Contains more WaterWater | +19% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +3670.2% |
| Contains more Poly. FatPolyunsaturated fat | +492.2% |
| Contains less Sat. FatSaturated Fat | -93.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 82kcal |
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| Protein | 23.45g | 17.81g |
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| Fats | 7.93g | 0.67g |
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| Vitamin C | 0mg | 1mg |
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| Cholesterol | 78mg | 43mg |
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| Vitamin D | 666IU | 36IU |
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| Magnesium | 35mg | 32mg |
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| Calcium | 6mg | 16mg |
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| Potassium | 499mg | 413mg |
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| Iron | 0.45mg | 0.38mg |
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| Copper | 0.046mg | 0.028mg |
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| Zinc | 0.78mg | 0.45mg |
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| Phosphorus | 304mg | 203mg |
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| Sodium | 97mg | 54mg |
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| Vitamin A | 129IU | 40IU |
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| Vitamin A | 43µg | 12µg |
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| Vitamin E | 2.41mg | 0.64mg |
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| Vitamin D | 16.6µg | 0.9µg |
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| Manganese | 0.013mg | 0.015mg |
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| Selenium | 68.5µg | 33.1µg |
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| Vitamin B1 | 0.089mg | 0.076mg |
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| Vitamin B2 | 0.063mg | 0.065mg |
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| Vitamin B3 | 9.254mg | 2.063mg |
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| Vitamin B5 | 0.417mg | 153mg |
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| Vitamin B6 | 0.615mg | 0.245mg |
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| Vitamin B12 | 1.62µg | 0.91µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 2µg | 7µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg | 65.2mg |
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| Saturated Fat | 1.911g | 0.131g |
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| Monounsaturated Fat | 3.544g | 0.094g |
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| Polyunsaturated fat | 1.368g | 0.231g |
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| Tryptophan | 0.265mg | 0.199mg |
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| Threonine | 1.035mg | 0.781mg |
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| Isoleucine | 1.088mg | 0.821mg |
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| Leucine | 1.919mg | 1.447mg |
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| Lysine | 2.168mg | 1.635mg |
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| Methionine | 0.699mg | 0.527mg |
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| Phenylalanine | 0.922mg | 0.695mg |
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| Valine | 1.216mg | 0.917mg |
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| Histidine | 0.695mg | 0.524mg |
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| Omega-3 - EPA | 0.127g | 0.064g |
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| Omega-3 - DHA | 0.772g | 0.12g |
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| Omega-3 - DPA | 0.168g | 0.01g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
91%
732%
Minerals Daily Need Coverage Score
64%
38%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 1.78g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)