Swordfish vs. Sea bass — In-Depth Nutrition Comparison
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How are swordfish and sea bass different?
- Swordfish is higher in vitamin B3, selenium, vitamin B6, phosphorus, and potassium; however, sea bass is richer in vitamin B12, vitamin B5, and iron.
- Daily need coverage for vitamin B12 for sea bass is 116% higher.
- Swordfish contains 4 times more vitamin B3 than sea bass. While swordfish contains 9.254mg of vitamin B3, sea bass contains only 2.558mg.
- Sea bass has less saturated fat.
Fish, swordfish, cooked, dry heat and Fish, bass, striped, cooked, dry heat are the varieties used in this article.
Infographic
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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 | +52.1% |
| Contains more CopperCopper | +15% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +19.7% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more MagnesiumMagnesium | +45.7% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +140% |
| Contains more ManganeseManganese | +46.2% |
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 | +38.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +70.3% |
| Contains more Vitamin B3Vitamin B3 | +261.8% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.2% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin B12Vitamin B12 | +172.2% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 4.41µg | 116% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B3 | 9.254mg | 2.558mg | 42% |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B6 | 0.615mg | 0.346mg | 21% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Vitamin B5 | 0.417mg | 0.865mg | 9% |
| Iron | 0.45mg | 1.08mg | 8% |
| Cholesterol | 78mg | 103mg | 8% |
| Fats | 7.93g | 2.99g | 8% |
| Phosphorus | 304mg | 254mg | 7% |
| Monounsaturated fat | 3.544g | 0.846g | 7% |
| Saturated fat | 1.911g | 0.65g | 6% |
| Potassium | 499mg | 328mg | 5% |
| Magnesium | 35mg | 51mg | 4% |
| Folate | 2µg | 10µg | 2% |
| Polyunsaturated fat | 1.368g | 1.005g | 2% |
| Calories | 172kcal | 124kcal | 2% |
| Vitamin B2 | 0.063mg | 0.037mg | 2% |
| Vitamin B1 | 0.089mg | 0.115mg | 2% |
| Zinc | 0.78mg | 0.51mg | 2% |
| Protein | 23.45g | 22.73g | 1% |
| Vitamin A | 43µg | 31µg | 1% |
| Copper | 0.046mg | 0.04mg | 1% |
| Calcium | 6mg | 19mg | 1% |
| Sodium | 97mg | 88mg | 0% |
| Manganese | 0.013mg | 0.019mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.255mg | 0% |
| Threonine | 1.035mg | 0.997mg | 0% |
| Isoleucine | 1.088mg | 1.047mg | 0% |
| Leucine | 1.919mg | 1.848mg | 0% |
| Lysine | 2.168mg | 2.088mg | 0% |
| Methionine | 0.699mg | 0.673mg | 0% |
| Phenylalanine | 0.922mg | 0.887mg | 0% |
| Valine | 1.216mg | 1.171mg | 0% |
| Histidine | 0.695mg | 0.669mg | 0% |
| Omega-3 - EPA | 0.127g | 0.217g | N/A |
| Omega-3 - DHA | 0.772g | 0.75g | N/A |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +165.2% |
| Contains more OtherOther | +155.6% |
~equal in
Protein
~22.73g
~equal in
Carbs
~0g
~equal in
Water
~73.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +318.9% |
| Contains more Poly. FatPolyunsaturated fat | +36.1% |
| Contains less Sat. FatSaturated fat | -66% |
