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Swordfish vs Mackerel - In-Depth Nutrition Comparison

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Differences between Swordfish and Mackerel

  • Swordfish is higher in Vitamin B3, Vitamin B6, and Phosphorus, however Mackerel is richer in Vitamin B12, Vitamin D, Iron, Vitamin B2, and Selenium.
  • Mackerel's daily need coverage for Vitamin B12 is 433% higher.
  • Swordfish has 3 times more Vitamin B3 than Mackerel. While Swordfish has 9.254mg of Vitamin B3, Mackerel has only 3.3mg.
  • Swordfish has less Saturated Fat.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, mackerel, salted.

Infographic

Swordfish vs Mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +19.7%
Contains less Sodium -97.8%
Contains more Calcium +1000%
Contains more Iron +211.1%
Contains more Magnesium +71.4%
Contains more Zinc +41%
Contains more Copper +117.4%
Equal in Potassium - 520
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Phosphorus +19.7%
Contains less Sodium -97.8%
Contains more Calcium +1000%
Contains more Iron +211.1%
Contains more Magnesium +71.4%
Contains more Zinc +41%
Contains more Copper +117.4%
Equal in Potassium - 520

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
:
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B6 +50%
Contains more Vitamin A +21.7%
Contains more Vitamin D +51.8%
Contains more Vitamin B2 +201.6%
Contains more Folate +650%
Contains more Vitamin B12 +640.7%
Contains more Vitamin K +7700%
Equal in Vitamin E - 2.38
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +180.4%
Contains more Vitamin B6 +50%
Contains more Vitamin A +21.7%
Contains more Vitamin D +51.8%
Contains more Vitamin B2 +201.6%
Contains more Folate +650%
Contains more Vitamin B12 +640.7%
Contains more Vitamin K +7700%
Equal in Vitamin E - 2.38

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 Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Mackerel Opinion
Net carbs 0g 0g
Protein 23.45g 18.5g Swordfish
Fats 7.93g 25.1g Mackerel
Carbs 0g 0g
Calories 172kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 66mg Mackerel
Iron 0.45mg 1.4mg Mackerel
Magnesium 35mg 60mg Mackerel
Phosphorus 304mg 254mg Swordfish
Potassium 499mg 520mg Mackerel
Sodium 97mg 4450mg Swordfish
Zinc 0.78mg 1.1mg Mackerel
Copper 0.046mg 0.1mg Mackerel
Vitamin A 129IU 157IU Mackerel
Vitamin E 2.41mg 2.38mg Swordfish
Vitamin D 666IU 1006IU Mackerel
Vitamin D 16.6µg 25.2µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.089mg 0.02mg Swordfish
Vitamin B2 0.063mg 0.19mg Mackerel
Vitamin B3 9.254mg 3.3mg Swordfish
Vitamin B5 0.417mg mg Swordfish
Vitamin B6 0.615mg 0.41mg Swordfish
Folate 2µg 15µg Mackerel
Vitamin B12 1.62µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.265mg mg Swordfish
Threonine 1.035mg mg Swordfish
Isoleucine 1.088mg mg Swordfish
Leucine 1.919mg mg Swordfish
Lysine 2.168mg mg Swordfish
Methionine 0.699mg mg Swordfish
Phenylalanine 0.922mg mg Swordfish
Valine 1.216mg mg Swordfish
Histidine 0.695mg mg Swordfish
Cholesterol 78mg 95mg Swordfish
Trans Fat 0.056g g Mackerel
Saturated Fat 1.911g 7.148g Swordfish
Monounsaturated Fat 3.544g 8.32g Mackerel
Polyunsaturated fat 1.368g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Mackerel
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
212
Mackerel
Mineral Summary Score
33
Swordfish
114
Mackerel

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
111%
Mackerel
Carbohydrates
0%
Swordfish
0%
Mackerel
Fats
37%
Swordfish
116%
Mackerel

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 4353mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 5.237g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.