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Swordfish vs Sardine - In-Depth Nutrition Comparison

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How are Swordfish and Sardine different?

  • Swordfish is higher in Vitamin D, Vitamin B6, Selenium, and Vitamin B3, however Sardine is richer in Vitamin B12, Calcium, Iron, Phosphorus, and Copper.
  • Daily need coverage for Vitamin B12 from Sardine is 305% higher.
  • Swordfish contains 4 times more Vitamin B6 than Sardine. While Swordfish contains 0.615mg of Vitamin B6, Sardine contains only 0.167mg.
  • Swordfish has less Cholesterol.

Fish, swordfish, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

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Swordfish vs Sardine infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Contains more Iron +548.9%
Contains more Calcium +6266.7%
Contains more Magnesium +11.4%
Contains more Copper +304.3%
Contains more Zinc +67.9%
Contains more Phosphorus +61.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Potassium +25.7%
Contains less Sodium -68.4%
Contains more Iron +548.9%
Contains more Calcium +6266.7%
Contains more Magnesium +11.4%
Contains more Copper +304.3%
Contains more Zinc +67.9%
Contains more Phosphorus +61.2%

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 A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin D +245.8%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
Contains more Folate +400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin A +19.4%
Contains more Vitamin E +18.1%
Contains more Vitamin D +245.8%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +76.4%
Contains more Vitamin B6 +268.3%
Contains more Vitamin B2 +260.3%
Contains more Vitamin B5 +54%
Contains more Vitamin B12 +451.9%
Contains more Vitamin K +2500%
Contains more Folate +400%

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
131
Sardine
Mineral Summary Score
33
Swordfish
79
Sardine

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
148%
Sardine
Carbohydrates
0%
Swordfish
0%
Sardine
Fats
37%
Swordfish
53%
Sardine

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 210mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.383g)
Which food is richer in minerals?
Sardine
Sardine 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.

All nutrients comparison - raw data values

Nutrient Swordfish Sardine Opinion
Calories 172 208 Sardine
Protein 23.45 24.62 Sardine
Fats 7.93 11.45 Sardine
Vitamin C 0 0
Carbs 0 0
Cholesterol 78 142 Swordfish
Vitamin D 666 193 Swordfish
Iron 0.45 2.92 Sardine
Calcium 6 382 Sardine
Potassium 499 397 Swordfish
Magnesium 35 39 Sardine
Sugar 0 0
Fiber 0 0
Copper 0.046 0.186 Sardine
Zinc 0.78 1.31 Sardine
Starch
Phosphorus 304 490 Sardine
Sodium 97 307 Swordfish
Vitamin A 129 108 Swordfish
Vitamin E 2.41 2.04 Swordfish
Vitamin D 16.6 4.8 Swordfish
Vitamin B1 0.089 0.08 Swordfish
Vitamin B2 0.063 0.227 Sardine
Vitamin B3 9.254 5.245 Swordfish
Vitamin B5 0.417 0.642 Sardine
Vitamin B6 0.615 0.167 Swordfish
Vitamin B12 1.62 8.94 Sardine
Vitamin K 0.1 2.6 Sardine
Folate 2 10 Sardine
Trans Fat 0.056 Sardine
Saturated Fat 1.911 1.528 Sardine
Monounsaturated Fat 3.544 3.869 Sardine
Polyunsaturated fat 1.368 5.148 Sardine
Tryptophan 0.265 0.276 Sardine
Threonine 1.035 1.079 Sardine
Isoleucine 1.088 1.134 Sardine
Leucine 1.919 2.001 Sardine
Lysine 2.168 2.26 Sardine
Methionine 0.699 0.729 Sardine
Phenylalanine 0.922 0.961 Sardine
Valine 1.216 1.268 Sardine
Histidine 0.695 0.725 Sardine
Fructose

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.