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  6. Swordfish vs. Crayfish

Swordfish vs. Crayfish — In-Depth Nutrition Comparison

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What are the differences between Swordfish and Crayfish?

  • Swordfish is higher in Vitamin D, Selenium, Vitamin B3, and Vitamin B6, yet Crayfish is higher in Copper, Manganese, Vitamin B12, Folate, and Zinc.
  • Swordfish's daily need coverage for Vitamin D is 111% more.
  • Swordfish has 8 times more Vitamin B6 than Crayfish. While Swordfish has 0.615mg of Vitamin B6, Crayfish has only 0.076mg.
  • The amount of Cholesterol in Swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Crustaceans, crayfish, mixed species, wild, cooked, moist heat types in this article.

Infographic

Swordfish vs Crayfish 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
4
:
6
Crayfish
Crayfish
Contains more Phosphorus +12.6%
Contains more Potassium +68.6%
Contains more Selenium +86.6%
Contains more Calcium +900%
Contains more Iron +84.4%
Contains more Zinc +125.6%
Contains more Copper +1389.1%
Contains more Manganese +3915.4%
Equal in Magnesium - 33
Equal in Sodium - 94
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Crayfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 32% 24% 116% 27% 13% 48% 229% 69% 201%
Contains more Phosphorus +12.6%
Contains more Potassium +68.6%
Contains more Selenium +86.6%
Contains more Calcium +900%
Contains more Iron +84.4%
Contains more Zinc +125.6%
Contains more Copper +1389.1%
Contains more Manganese +3915.4%
Equal in Magnesium - 33
Equal in Sodium - 94

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
6
:
5
Crayfish
Crayfish
Contains more Vitamin A +158%
Contains more Vitamin E +60.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +305.9%
Contains more Vitamin B6 +709.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B5 +39.1%
Contains more Folate +2100%
Contains more Vitamin B12 +32.7%
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%
Crayfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 30% 0% 3% 13% 20% 43% 35% 18% 33% 269% 1%
Contains more Vitamin A +158%
Contains more Vitamin E +60.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +305.9%
Contains more Vitamin B6 +709.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B5 +39.1%
Contains more Folate +2100%
Contains more Vitamin B12 +32.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
2
Crayfish
Crayfish
Contains more Protein +39.8%
Contains more Fats +560.8%
Contains more Water +16.3%
Contains more Other +638.9%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Crayfish
17% 79% 3%
Protein: 16.77 g
Fats: 1.2 g
Carbs: 0 g
Water: 79.37 g
Other: 2.66 g
Contains more Protein +39.8%
Contains more Fats +560.8%
Contains more Water +16.3%
Contains more Other +638.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Crayfish
Crayfish
Contains more Monounsaturated Fat +1352.5%
Contains more Polyunsaturated fat +272.8%
Contains less Saturated Fat -90.5%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Crayfish
23% 31% 46%
Saturated Fat: 0.181 g
Monounsaturated Fat: 0.244 g
Polyunsaturated fat: 0.367 g
Contains more Monounsaturated Fat +1352.5%
Contains more Polyunsaturated fat +272.8%
Contains less Saturated Fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Crayfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Crayfish Opinion
Protein 23.45g 16.77g Swordfish
Fats 7.93g 1.2g Swordfish
Calories 172kcal 82kcal Swordfish
Calcium 6mg 60mg Crayfish
Iron 0.45mg 0.83mg Crayfish
Magnesium 35mg 33mg Swordfish
Phosphorus 304mg 270mg Swordfish
Potassium 499mg 296mg Swordfish
Sodium 97mg 94mg Crayfish
Zinc 0.78mg 1.76mg Crayfish
Copper 0.046mg 0.685mg Crayfish
Manganese 0.013mg 0.522mg Crayfish
Selenium 68.5µg 36.7µg Swordfish
Vitamin A 129IU 50IU Swordfish
Vitamin A RAE 43µg 15µg Swordfish
Vitamin E 2.41mg 1.5mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 0.9mg Crayfish
Vitamin B1 0.089mg 0.05mg Swordfish
Vitamin B2 0.063mg 0.085mg Crayfish
Vitamin B3 9.254mg 2.28mg Swordfish
Vitamin B5 0.417mg 0.58mg Crayfish
Vitamin B6 0.615mg 0.076mg Swordfish
Folate 2µg 44µg Crayfish
Vitamin B12 1.62µg 2.15µg Crayfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.234mg Swordfish
Threonine 1.035mg 0.676mg Swordfish
Isoleucine 1.088mg 0.811mg Swordfish
Leucine 1.919mg 1.329mg Swordfish
Lysine 2.168mg 1.457mg Swordfish
Methionine 0.699mg 0.472mg Swordfish
Phenylalanine 0.922mg 0.706mg Swordfish
Valine 1.216mg 0.786mg Swordfish
Histidine 0.695mg 0.341mg Swordfish
Cholesterol 78mg 133mg Swordfish
Trans Fat 0.056g Crayfish
Saturated Fat 1.911g 0.181g Crayfish
Omega-3 - DHA 0.772g 0.047g Swordfish
Omega-3 - EPA 0.127g 0.119g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 0.244g Swordfish
Polyunsaturated fat 1.368g 0.367g 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 Crayfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Crayfish
Minerals Daily Need Coverage Score
64%
Swordfish
77%
Crayfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Crayfish
Crayfish contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Crayfish
Crayfish is lower in Saturated Fat (difference - 1.73g)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
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. Crayfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174207/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.