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  6. Swordfish vs. Fish sauce

Swordfish vs. Fish sauce — In-Depth Nutrition Comparison

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Significant differences between Swordfish and Fish sauce

  • Swordfish has more Vitamin D, Selenium, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin E , however, Fish sauce is richer in Magnesium.
  • Fish sauce covers your daily Sodium needs 337% more than Swordfish.
  • Fish sauce contains less Cholesterol.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Sauce, fish, ready-to-serve.

Infographic

Swordfish vs Fish sauce 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.
Swordfish
Swordfish
5
:
5
Fish sauce
Fish sauce
Contains more Phosphorus +4242.9%
Contains more Potassium +73.3%
Contains less Sodium -98.8%
Contains more Zinc +290%
Contains more Selenium +652.7%
Contains more Calcium +616.7%
Contains more Iron +73.3%
Contains more Magnesium +400%
Contains more Manganese +1692.3%
Equal in Copper - 0.05
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Contains more Phosphorus +4242.9%
Contains more Potassium +73.3%
Contains less Sodium -98.8%
Contains more Zinc +290%
Contains more Selenium +652.7%
Contains more Calcium +616.7%
Contains more Iron +73.3%
Contains more Magnesium +400%
Contains more Manganese +1692.3%
Equal in Copper - 0.05

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.
Swordfish
Swordfish
10
:
2
Fish sauce
Fish sauce
Contains more Vitamin A +975%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +641.7%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +300.1%
Contains more Vitamin B5 +253.4%
Contains more Vitamin B6 +55.3%
Contains more Vitamin B12 +237.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Equal in Vitamin B2 - 0.057
Swordfish
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%
Fish sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Contains more Vitamin A +975%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +641.7%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +300.1%
Contains more Vitamin B5 +253.4%
Contains more Vitamin B6 +55.3%
Contains more Vitamin B12 +237.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Folate +2450%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Fish sauce
Fish sauce
Contains more Protein +363.4%
Contains more Fats +79200%
Contains more Carbs +∞%
Contains more Other +5516.7%
Equal in Water - 71.07
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Fish sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more Protein +363.4%
Contains more Fats +79200%
Contains more Carbs +∞%
Contains more Other +5516.7%
Equal in Water - 71.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Fish sauce
Fish sauce
Contains more Monounsaturated Fat +177100%
Contains more Polyunsaturated fat +45500%
Contains less Saturated Fat -99.8%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Contains more Monounsaturated Fat +177100%
Contains more Polyunsaturated fat +45500%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Fish sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Fish sauce Opinion
Net carbs 0g 3.64g Fish sauce
Protein 23.45g 5.06g Swordfish
Fats 7.93g 0.01g Swordfish
Carbs 0g 3.64g Fish sauce
Calories 172kcal 35kcal Swordfish
Sugar 0g 3.64g Swordfish
Calcium 6mg 43mg Fish sauce
Iron 0.45mg 0.78mg Fish sauce
Magnesium 35mg 175mg Fish sauce
Phosphorus 304mg 7mg Swordfish
Potassium 499mg 288mg Swordfish
Sodium 97mg 7851mg Swordfish
Zinc 0.78mg 0.2mg Swordfish
Copper 0.046mg 0.05mg Fish sauce
Manganese 0.013mg 0.233mg Fish sauce
Selenium 68.5µg 9.1µg Swordfish
Vitamin A 129IU 12IU Swordfish
Vitamin A RAE 43µg 4µg Swordfish
Vitamin E 2.41mg 0mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 0.5mg Fish sauce
Vitamin B1 0.089mg 0.012mg Swordfish
Vitamin B2 0.063mg 0.057mg Swordfish
Vitamin B3 9.254mg 2.313mg Swordfish
Vitamin B5 0.417mg 0.118mg Swordfish
Vitamin B6 0.615mg 0.396mg Swordfish
Folate 2µg 51µg Fish sauce
Vitamin B12 1.62µg 0.48µg Swordfish
Vitamin K 0.1µg 0µg Swordfish
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 0mg Fish sauce
Trans Fat 0.056g Fish sauce
Saturated Fat 1.911g 0.003g Fish sauce
Omega-3 - DHA 0.772g 0.002g Swordfish
Omega-3 - EPA 0.127g 0.001g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 0.002g Swordfish
Polyunsaturated fat 1.368g 0.003g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Fish sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
95%
Swordfish
22%
Fish sauce
Minerals Daily Need Coverage Score
64%
Swordfish
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 7754mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 1.908g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.