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.
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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 PhosphorusPhosphorus | +19.7% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +1000% |
| Contains more IronIron | +211.1% |
| Contains more CopperCopper | +117.4% |
| Contains more ZincZinc | +41% |
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 B1Vitamin B1 | +345% |
| Contains more Vitamin B3Vitamin B3 | +180.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin DVitamin D | +51.8% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more Vitamin B12Vitamin B12 | +640.7% |
| Contains more Vitamin KVitamin K | +7700% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +31.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 12µg | 433% |
| Sodium | 97mg | 4450mg | 189% |
| Vitamin D | 16.6µg | 25.2µg | 43% |
| Vitamin D | 666IU | 1006IU | 43% |
| Vitamin B3 | 9.254mg | 3.3mg | 37% |
| Polyunsaturated fat | 1.368g | 6.21g | 32% |
| Fats | 7.93g | 25.1g | 26% |
| Saturated fat | 1.911g | 7.148g | 24% |
| Vitamin B6 | 0.615mg | 0.41mg | 16% |
| Monounsaturated fat | 3.544g | 8.32g | 12% |
| Iron | 0.45mg | 1.4mg | 12% |
| Protein | 23.45g | 18.5g | 10% |
| Vitamin B2 | 0.063mg | 0.19mg | 10% |
| Selenium | 68.5µg | 73.4µg | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Calories | 172kcal | 305kcal | 7% |
| Phosphorus | 304mg | 254mg | 7% |
| Cholesterol | 78mg | 95mg | 6% |
| Vitamin B1 | 0.089mg | 0.02mg | 6% |
| Magnesium | 35mg | 60mg | 6% |
| Copper | 0.046mg | 0.1mg | 6% |
| Calcium | 6mg | 66mg | 6% |
| Vitamin K | 0.1µg | 7.8µg | 6% |
| Choline | 77.5mg | 101.6mg | 4% |
| Zinc | 0.78mg | 1.1mg | 3% |
| Folate | 2µg | 15µg | 3% |
| Manganese | 0.013mg | 1% | |
| Potassium | 499mg | 520mg | 1% |
| Vitamin A | 43µg | 47µg | 0% |
| Vitamin E | 2.41mg | 2.38mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0.127g | 1.619g | N/A |
| Omega-3 - DHA | 0.772g | 2.965g | N/A |
| Omega-3 - DPA | 0.168g | 0.391g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.8% |
| Contains more WaterWater | +58.7% |
| Contains more FatsFats | +216.5% |
| Contains more OtherOther | +3622.2% |
~equal in
Carbs
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Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.3% |
| Contains more Mono. FatMonounsaturated fat | +134.8% |
| Contains more Poly. FatPolyunsaturated fat | +353.9% |