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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin DVitamin D +374.3%
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
~equal in Choline ~79.9mg

All nutrients comparison - raw data values

Nutrient Swordfish Flatfish DV% diff.
Vitamin D 666IU 139IU 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%
Vitamin B5 0.417mg 0.227mg 4%
Calories 172kcal 86kcal 4%
Zinc 0.78mg 0.39mg 4%
Vitamin B2 0.063mg 0.025mg 3%
Vitamin A 43µg 12µg 3%
Copper 0.046mg 0.023mg 3%
Iron 0.45mg 0.23mg 3%
Magnesium 35mg 22mg 3%
Calcium 6mg 25mg 2%
Phosphorus 304mg 309mg 1%
Folate 2µg 6µg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +53.9%
Contains more FatsFats +234.6%
Contains more WaterWater +18.8%
Contains more OtherOther +255.6%
~equal in Carbs ~0g

Fat Type Comparison

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

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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.