Swordfish vs. Mackerel — In-Depth Nutrition Comparison
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How are swordfish and mackerel different?
- Swordfish is richer in selenium, vitamin B3, and vitamin B6, while mackerel is higher in vitamin B12, vitamin B2, magnesium, iron, vitamin B5, and vitamin B1.
- Mackerel covers your daily need for vitamin B12, 724% more than swordfish.
- Swordfish is lower in saturated fat.
Fish, swordfish, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.
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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 | +24.4% |
| Contains more SeleniumSelenium | +32.8% |
| Contains more MagnesiumMagnesium | +177.1% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +248.9% |
| Contains more CopperCopper | +104.3% |
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -14.4% |
| Contains more ManganeseManganese | +53.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.1% |
| Contains more Vitamin B6Vitamin B6 | +33.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +25.6% |
| Contains more Vitamin B1Vitamin B1 | +78.7% |
| Contains more Vitamin B2Vitamin B2 | +554% |
| Contains more Vitamin B5Vitamin B5 | +137.4% |
| Contains more Vitamin B12Vitamin B12 | +1072.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 19µg | 724% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Selenium | 68.5µg | 51.6µg | 31% |
| Vitamin B2 | 0.063mg | 0.412mg | 27% |
| Polyunsaturated fat | 1.368g | 4.3g | 20% |
| Vitamin E | 2.41mg | 16% | |
| Fats | 7.93g | 17.81g | 15% |
| Magnesium | 35mg | 97mg | 15% |
| Vitamin B3 | 9.254mg | 6.85mg | 15% |
| Choline | 77.5mg | 14% | |
| Iron | 0.45mg | 1.57mg | 14% |
| Vitamin B6 | 0.615mg | 0.46mg | 12% |
| Vitamin B5 | 0.417mg | 0.99mg | 11% |
| Saturated fat | 1.911g | 4.176g | 10% |
| Monounsaturated fat | 3.544g | 7.006g | 9% |
| Vitamin B1 | 0.089mg | 0.159mg | 6% |
| Calories | 172kcal | 262kcal | 5% |
| Copper | 0.046mg | 0.094mg | 5% |
| Phosphorus | 304mg | 278mg | 4% |
| Potassium | 499mg | 401mg | 3% |
| Sodium | 97mg | 83mg | 1% |
| Protein | 23.45g | 23.85g | 1% |
| Zinc | 0.78mg | 0.94mg | 1% |
| Vitamin A | 43µg | 54µg | 1% |
| Cholesterol | 78mg | 75mg | 1% |
| Calcium | 6mg | 15mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Manganese | 0.013mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Folate | 2µg | 2µg | 0% |
| Tryptophan | 0.265mg | 0.267mg | 0% |
| Threonine | 1.035mg | 1.045mg | 0% |
| Isoleucine | 1.088mg | 1.099mg | 0% |
| Leucine | 1.919mg | 1.938mg | 0% |
| Lysine | 2.168mg | 2.19mg | 0% |
| Methionine | 0.699mg | 0.706mg | 0% |
| Phenylalanine | 0.922mg | 0.931mg | 0% |
| Valine | 1.216mg | 1.228mg | 0% |
| Histidine | 0.695mg | 0.702mg | 0% |
| Omega-3 - EPA | 0.127g | 0.504g | N/A |
| Omega-3 - DHA | 0.772g | 0.699g | N/A |
| Omega-3 - DPA | 0.168g | 0.106g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28.1% |
| Contains more FatsFats | +124.6% |
| Contains more OtherOther | +1308.3% |
~equal in
Protein
~23.85g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.2% |
| Contains more Mono. FatMonounsaturated fat | +97.7% |
| Contains more Poly. FatPolyunsaturated fat | +214.3% |
