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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 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
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.
Swordfish
Swordfish
7
:
3
Cod
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 Selenium +106.9%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Contains more Manganese +15.4%
Equal in Magnesium - 32
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
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 Selenium +106.9%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Contains more Manganese +15.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Swordfish
Swordfish
7
:
4
Cod
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
Swordfish
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%
Cod
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
1
Cod
Cod
Contains more Protein +31.7%
Contains more Fats +1083.6%
Contains more Other +20%
Contains more Water +19%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +31.7%
Contains more Fats +1083.6%
Contains more Other +20%
Contains more Water +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +3670.2%
Contains more Polyunsaturated fat +492.2%
Contains less Saturated Fat -93.1%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +3670.2%
Contains more Polyunsaturated fat +492.2%
Contains less Saturated 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.
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
Protein 23.45g 17.81g Swordfish
Fats 7.93g 0.67g Swordfish
Calories 172kcal 82kcal Swordfish
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
Manganese 0.013mg 0.015mg Cod
Selenium 68.5µg 33.1µg Swordfish
Vitamin A 129IU 40IU Swordfish
Vitamin A RAE 43µg 12µg 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 Cod
Saturated Fat 1.911g 0.131g Cod
Omega-3 - DHA 0.772g 0.12g Swordfish
Omega-3 - EPA 0.127g 0.064g Swordfish
Omega-3 - DPA 0.168g 0.01g Swordfish
Monounsaturated Fat 3.544g 0.094g Swordfish
Polyunsaturated fat 1.368g 0.231g 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

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
790%
Cod
Minerals Daily Need Coverage Score
64%
Swordfish
38%
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

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.