Swordfish vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between swordfish and flatfish

The amount of vitamin D*, selenium, vitamin B3, vitamin B6, vitamin B12, vitamin E, and potassium in swordfish is higher than in flatfish.
Swordfish covers your daily vitamin D* needs 66% more than flatfish.
Flatfish has 7 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while flatfish has 1.278mg.
Flatfish contains less saturated fat.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

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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.

Swordfish

Flatfish

Contains more MagnesiumMagnesium	+59.1%
Contains more PotassiumPotassium	+153.3%
Contains more IronIron	+95.7%
Contains more CopperCopper	+100%
Contains more ZincZinc	+100%
Contains less SodiumSodium	-73.3%
Contains more SeleniumSelenium	+110.1%

Contains more CalciumCalcium	+316.7%
Contains more ManganeseManganese	+30.8%

~equal in Phosphorus ~309mg

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

Flatfish

Contains more Vitamin DVitamin D	+374.3%
Contains more Vitamin AVitamin A	+258.3%
Contains more Vitamin EVitamin E	+213%
Contains more Vitamin B1Vitamin B1	+242.3%
Contains more Vitamin B2Vitamin B2	+152%
Contains more Vitamin B3Vitamin B3	+624.1%
Contains more Vitamin B5Vitamin B5	+83.7%
Contains more Vitamin B6Vitamin B6	+434.8%
Contains more Vitamin B12Vitamin B12	+23.7%

Contains more FolateFolate

+200%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	666 IU	139 IU	66%
Vitamin D	16.6µg	3.5µg	66%
Selenium	68.5µg	32.6µg	65%
Vitamin B3	9.254mg	1.278mg	50%
Vitamin B6	0.615mg	0.115mg	38%
Protein	23.45g	15.24g	16%
Vitamin B12	1.62µg	1.31µg	13%
Sodium	97mg	363mg	12%
Vitamin E	2.41mg	0.77mg	11%
Fats	7.93g	2.37g	9%
Potassium	499mg	197mg	9%
Cholesterol	78mg	56mg	7%
Monounsaturated fat	3.544g	0.657g	7%
Saturated fat	1.911g	0.542g	6%
Polyunsaturated fat	1.368g	0.459g	6%
Vitamin B1	0.089mg	0.026mg	5%
Calories	172kcal	86kcal	4%
Zinc	0.78mg	0.39mg	4%
Vitamin B5	0.417mg	0.227mg	4%
Magnesium	35mg	22mg	3%
Iron	0.45mg	0.23mg	3%
Copper	0.046mg	0.023mg	3%
Vitamin A	43µg	12µg	3%
Vitamin B2	0.063mg	0.025mg	3%
Calcium	6mg	25mg	2%
Phosphorus	304mg	309mg	1%
Folate	2µg	6µg	1%
Protein per 100 calories	14g	18g	N/A
Calories per 10 g protein	73kcal	56kcal	N/A
Weight per 100 calories	58g	116g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.1	N/A
Manganese	0.013mg	0.017mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.056g	0.014g	N/A
Choline	77.5mg	79.9mg	0%
Tryptophan	0.265mg	0.197mg	0%
Threonine	1.035mg	0.719mg	0%
Isoleucine	1.088mg	0.754mg	0%
Leucine	1.919mg	1.335mg	0%
Lysine	2.168mg	1.561mg	0%
Methionine	0.699mg	0.56mg	0%
Phenylalanine	0.922mg	0.624mg	0%
Valine	1.216mg	0.8mg	0%
Histidine	0.695mg	0.374mg	0%
Omega-3 - EPA	0.127g	0.168g	N/A
Omega-3 - DHA	0.772g	0.132g	N/A
Omega-3 - DPA	0.168g	0.034g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.006g	N/A