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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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.8%
Contains more Water +58.7%
Contains more Fats +216.5%
Contains more Other +3622.2%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +26.8%
Contains more Water +58.7%
Contains more Fats +216.5%
Contains more Other +3622.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +353.9%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -73.3%
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +353.9%

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
Protein 23.45g 18.5g Swordfish
Fats 7.93g 25.1g Mackerel
Calories 172kcal 305kcal Mackerel
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 A RAE 43µg 47µg Mackerel
Vitamin E 2.41mg 2.38mg Swordfish
Vitamin D 666IU 1006IU Mackerel
Vitamin D 16.6µg 25.2µg Mackerel
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 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 Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg Swordfish
Methionine 0.699mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Cholesterol 78mg 95mg Swordfish
Trans Fat 0.056g Mackerel
Saturated Fat 1.911g 7.148g Swordfish
Omega-3 - DHA 0.772g 2.965g Mackerel
Omega-3 - EPA 0.127g 1.619g Mackerel
Omega-3 - DPA 0.168g 0.391g Mackerel
Monounsaturated Fat 3.544g 8.32g Mackerel
Polyunsaturated fat 1.368g 6.21g Mackerel
Omega-6 - Eicosadienoic acid 0.022g Swordfish

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
95%
Swordfish
212%
Mackerel
Minerals Daily Need Coverage Score
33%
Swordfish
114%
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.