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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 88% 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.

Infographic

Swordfish vs Flatfish 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 Iron +95.7%
Contains more Magnesium +59.1%
Contains more Potassium +153.3%
Contains less Sodium -73.3%
Contains more Zinc +100%
Contains more Copper +100%
Contains more Selenium +110.1%
Contains more Calcium +316.7%
Contains more Manganese +30.8%
Equal in Phosphorus - 309
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +95.7%
Contains more Magnesium +59.1%
Contains more Potassium +153.3%
Contains less Sodium -73.3%
Contains more Zinc +100%
Contains more Copper +100%
Contains more Selenium +110.1%
Contains more Calcium +316.7%
Contains more Manganese +30.8%
Equal in Phosphorus - 309

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 A +248.6%
Contains more Vitamin E +213%
Contains more Vitamin D +374.3%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +624.1%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +434.8%
Contains more Vitamin B12 +23.7%
Contains more Folate +200%
Equal in Choline - 79.9
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Contains more Vitamin A +248.6%
Contains more Vitamin E +213%
Contains more Vitamin D +374.3%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B2 +152%
Contains more Vitamin B3 +624.1%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +434.8%
Contains more Vitamin B12 +23.7%
Contains more Folate +200%
Equal in Choline - 79.9
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.9%
Contains more Fats +234.6%
Contains more Water +18.8%
Contains more Other +255.6%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +53.9%
Contains more Fats +234.6%
Contains more Water +18.8%
Contains more Other +255.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +439.4%
Contains more Polyunsaturated fat +198%
Contains less Saturated Fat -71.6%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +439.4%
Contains more Polyunsaturated fat +198%
Contains less Saturated Fat -71.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Flatfish Opinion
Protein 23.45g 15.24g Swordfish
Fats 7.93g 2.37g Swordfish
Calories 172kcal 86kcal Swordfish
Calcium 6mg 25mg Flatfish
Iron 0.45mg 0.23mg Swordfish
Magnesium 35mg 22mg Swordfish
Phosphorus 304mg 309mg Flatfish
Potassium 499mg 197mg Swordfish
Sodium 97mg 363mg Swordfish
Zinc 0.78mg 0.39mg Swordfish
Copper 0.046mg 0.023mg Swordfish
Manganese 0.013mg 0.017mg Flatfish
Selenium 68.5µg 32.6µg Swordfish
Vitamin A 129IU 37IU Swordfish
Vitamin A RAE 43µg 12µg Swordfish
Vitamin E 2.41mg 0.77mg Swordfish
Vitamin D 666IU 139IU Swordfish
Vitamin D 16.6µg 3.5µg Swordfish
Vitamin B1 0.089mg 0.026mg Swordfish
Vitamin B2 0.063mg 0.025mg Swordfish
Vitamin B3 9.254mg 1.278mg Swordfish
Vitamin B5 0.417mg 0.227mg Swordfish
Vitamin B6 0.615mg 0.115mg Swordfish
Folate 2µg 6µg Flatfish
Vitamin B12 1.62µg 1.31µg Swordfish
Choline 77.5mg 79.9mg Flatfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.197mg Swordfish
Threonine 1.035mg 0.719mg Swordfish
Isoleucine 1.088mg 0.754mg Swordfish
Leucine 1.919mg 1.335mg Swordfish
Lysine 2.168mg 1.561mg Swordfish
Methionine 0.699mg 0.56mg Swordfish
Phenylalanine 0.922mg 0.624mg Swordfish
Valine 1.216mg 0.8mg Swordfish
Histidine 0.695mg 0.374mg Swordfish
Cholesterol 78mg 56mg Flatfish
Trans Fat 0.056g 0.014g Flatfish
Saturated Fat 1.911g 0.542g Flatfish
Omega-3 - DHA 0.772g 0.132g Swordfish
Omega-3 - EPA 0.127g 0.168g Flatfish
Omega-3 - DPA 0.168g 0.034g Swordfish
Monounsaturated Fat 3.544g 0.657g Swordfish
Polyunsaturated fat 1.368g 0.459g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0.006g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Flatfish
Low Fats diet ok
Low Carbs diet Equal
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
91%
Swordfish
32%
Flatfish
Minerals Daily Need Coverage Score
64%
Swordfish
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 266mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.369g)
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 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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.