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  6. Swordfish vs. Cod

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 666 IU of vitamin D*, while cod has 36 IU.
  • 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
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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
~equal in Magnesium ~32mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Cod
Cod
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin DVitamin D +1744.4%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin EVitamin E +276.6%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36590.6%
Contains more FolateFolate +250%
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Swordfish Cod DV% diff.
Vitamin B5 0.417mg 153mg 3052%
Vitamin D* 666 IU 36 IU 79%
Vitamin D 16.6µg 0.9µg 79%
Selenium 68.5µg 33.1µg 64%
Vitamin B3 9.254mg 2.063mg 45%
Vitamin B12 1.62µg 0.91µg 30%
Vitamin B6 0.615mg 0.245mg 28%
Phosphorus 304mg 203mg 14%
Cholesterol 78mg 43mg 12%
Vitamin E 2.41mg 0.64mg 12%
Protein 23.45g 17.81g 11%
Fats 7.93g 0.67g 11%
Monounsaturated fat 3.544g 0.094g 9%
Saturated fat 1.911g 0.131g 8%
Polyunsaturated fat 1.368g 0.231g 8%
Calories 172kcal 82kcal 5%
Potassium 499mg 413mg 3%
Zinc 0.78mg 0.45mg 3%
Vitamin A 43µg 12µg 3%
Copper 0.046mg 0.028mg 2%
Sodium 97mg 54mg 2%
Choline 77.5mg 65.2mg 2%
Vitamin C 0mg 1mg 1%
Magnesium 35mg 32mg 1%
Calcium 6mg 16mg 1%
Iron 0.45mg 0.38mg 1%
Vitamin B1 0.089mg 0.076mg 1%
Folate 2µg 7µg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 73kcal 46kcal N/A
Weight per 100 calories 58g 122g N/A
Unsaturated / Saturated Fat ratio 2.6 2.5 N/A
Manganese 0.013mg 0.015mg 0%
Vitamin B2 0.063mg 0.065mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.199mg 0%
Threonine 1.035mg 0.781mg 0%
Isoleucine 1.088mg 0.821mg 0%
Leucine 1.919mg 1.447mg 0%
Lysine 2.168mg 1.635mg 0%
Methionine 0.699mg 0.527mg 0%
Phenylalanine 0.922mg 0.695mg 0%
Valine 1.216mg 0.917mg 0%
Histidine 0.695mg 0.524mg 0%
Omega-3 - EPA 0.127g 0.064g N/A
Omega-3 - DHA 0.772g 0.12g N/A
Omega-3 - DPA 0.168g 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +3670.2%
Contains more Poly. FatPolyunsaturated fat +492.2%
Contains less Sat. FatSaturated fat -93.1%

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/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.