Swordfish vs. Mackerel — In-Depth Nutrition Comparison
Compare
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
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" 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 AVitamin A | +21.7% |
| 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% |
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
~0g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 172kcal | 305kcal |
|
| Protein | 23.45g | 18.5g |
|
| Fats | 7.93g | 25.1g |
|
| Cholesterol | 78mg | 95mg |
|
| Vitamin D | 666IU | 1006IU |
|
| Magnesium | 35mg | 60mg |
|
| Calcium | 6mg | 66mg |
|
| Potassium | 499mg | 520mg |
|
| Iron | 0.45mg | 1.4mg |
|
| Copper | 0.046mg | 0.1mg |
|
| Zinc | 0.78mg | 1.1mg |
|
| Phosphorus | 304mg | 254mg |
|
| Sodium | 97mg | 4450mg |
|
| Vitamin A | 129IU | 157IU |
|
| Vitamin A | 43µg | 47µg |
|
| Vitamin E | 2.41mg | 2.38mg |
|
| Vitamin D | 16.6µg | 25.2µg |
|
| Manganese | 0.013mg |
|
|
| Selenium | 68.5µg | 73.4µg |
|
| Vitamin B1 | 0.089mg | 0.02mg |
|
| Vitamin B2 | 0.063mg | 0.19mg |
|
| Vitamin B3 | 9.254mg | 3.3mg |
|
| Vitamin B5 | 0.417mg |
|
|
| Vitamin B6 | 0.615mg | 0.41mg |
|
| Vitamin B12 | 1.62µg | 12µg |
|
| Vitamin K | 0.1µg | 7.8µg |
|
| Folate | 2µg | 15µg |
|
| Trans Fat | 0.056g |
|
|
| Choline | 77.5mg | 101.6mg |
|
| Saturated Fat | 1.911g | 7.148g |
|
| Monounsaturated Fat | 3.544g | 8.32g |
|
| Polyunsaturated fat | 1.368g | 6.21g |
|
| Tryptophan | 0.265mg |
|
|
| Threonine | 1.035mg |
|
|
| Isoleucine | 1.088mg |
|
|
| Leucine | 1.919mg |
|
|
| Lysine | 2.168mg |
|
|
| Methionine | 0.699mg |
|
|
| Phenylalanine | 0.922mg |
|
|
| Valine | 1.216mg |
|
|
| Histidine | 0.695mg |
|
|
| Omega-3 - EPA | 0.127g | 1.619g |
|
| Omega-3 - DHA | 0.772g | 2.965g |
|
| Omega-3 - DPA | 0.168g | 0.391g |
|
| Omega-6 - Eicosadienoic acid | 0.022g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
200%
Minerals Daily Need Coverage Score
64%
131%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 4353mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 5.237g)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is richer in minerals?
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.