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Swordfish vs Bass - In-Depth Nutrition Comparison

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How are Swordfish and Bass different?

  • Swordfish is higher in Vitamin B3, Selenium, Vitamin B6, Phosphorus, and Potassium, however Bass is richer in Vitamin B12, Vitamin B5, and Iron.
  • Daily need coverage for Vitamin B12 from Bass is 116% higher.
  • Swordfish contains 4 times more Vitamin B3 than Bass. While Swordfish contains 9.254mg of Vitamin B3, Bass contains only 2.558mg.
  • 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

Swordfish vs Bass 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bass
Contains more Phosphorus +19.7%
Contains more Potassium +52.1%
Contains more Zinc +52.9%
Contains more Copper +15%
Contains more Calcium +216.7%
Contains more Iron +140%
Contains more Magnesium +45.7%
Equal in Sodium - 88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 41% 37% 109% 29% 12% 14% 14%
Contains more Phosphorus +19.7%
Contains more Potassium +52.1%
Contains more Zinc +52.9%
Contains more Copper +15%
Contains more Calcium +216.7%
Contains more Iron +140%
Contains more Magnesium +45.7%
Equal in Sodium - 88

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bass
Contains more Vitamin A +24%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B6 +77.7%
Contains more Vitamin B1 +29.2%
Contains more Vitamin B5 +107.4%
Contains more Folate +400%
Contains more Vitamin B12 +172.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Contains more Vitamin A +24%
Contains more Vitamin B2 +70.3%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B6 +77.7%
Contains more Vitamin B1 +29.2%
Contains more Vitamin B5 +107.4%
Contains more Folate +400%
Contains more Vitamin B12 +172.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Bass
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Bass Opinion
Net carbs 0g 0g
Protein 23.45g 22.73g Swordfish
Fats 7.93g 2.99g Swordfish
Carbs 0g 0g
Calories 172kcal 124kcal Swordfish
Starch g g
Fructose g g
Sugar 0g g Bass
Fiber 0g 0g
Calcium 6mg 19mg Bass
Iron 0.45mg 1.08mg Bass
Magnesium 35mg 51mg Bass
Phosphorus 304mg 254mg Swordfish
Potassium 499mg 328mg Swordfish
Sodium 97mg 88mg Bass
Zinc 0.78mg 0.51mg Swordfish
Copper 0.046mg 0.04mg Swordfish
Vitamin A 129IU 104IU Swordfish
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.089mg 0.115mg Bass
Vitamin B2 0.063mg 0.037mg Swordfish
Vitamin B3 9.254mg 2.558mg Swordfish
Vitamin B5 0.417mg 0.865mg Bass
Vitamin B6 0.615mg 0.346mg Swordfish
Folate 2µg 10µg Bass
Vitamin B12 1.62µg 4.41µg Bass
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg 0.255mg Swordfish
Threonine 1.035mg 0.997mg Swordfish
Isoleucine 1.088mg 1.047mg Swordfish
Leucine 1.919mg 1.848mg Swordfish
Lysine 2.168mg 2.088mg Swordfish
Methionine 0.699mg 0.673mg Swordfish
Phenylalanine 0.922mg 0.887mg Swordfish
Valine 1.216mg 1.171mg Swordfish
Histidine 0.695mg 0.669mg Swordfish
Cholesterol 78mg 103mg Swordfish
Trans Fat 0.056g g Bass
Saturated Fat 1.911g 0.65g Bass
Monounsaturated Fat 3.544g 0.846g Swordfish
Polyunsaturated fat 1.368g 1.005g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Bass
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
65
Bass
Mineral Summary Score
33
Swordfish
32
Bass

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
136%
Bass
Carbohydrates
0%
Swordfish
0%
Bass
Fats
37%
Swordfish
14%
Bass

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.261g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.