Swordfish vs. Haddock — In-Depth Nutrition Comparison

Compare

A recap on the differences between swordfish and haddock

Swordfish has more vitamin D*, selenium, vitamin B3, vitamin B6, vitamin E, and vitamin B1; however, haddock is higher in vitamin B12.
Swordfish covers your daily vitamin D* needs 80% more than haddock.
Haddock contains 17 times less saturated fat than swordfish. Swordfish contains 1.911g of saturated fat, while haddock contains 0.111g.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Fish, haddock, cooked, dry heat.

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

Haddock

Contains more MagnesiumMagnesium	+34.6%
Contains more PotassiumPotassium	+42.2%
Contains more IronIron	+114.3%
Contains more CopperCopper	+76.9%
Contains more ZincZinc	+95%
Contains less SodiumSodium	-62.8%
Contains more SeleniumSelenium	+116.1%

Contains more CalciumCalcium

+133.3%

~equal in Phosphorus ~278mg

~equal in Manganese ~0.013mg

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

Haddock

Contains more Vitamin DVitamin D	+2666.7%
Contains more Vitamin AVitamin A	+104.8%
Contains more Vitamin EVitamin E	+338.2%
Contains more Vitamin B1Vitamin B1	+287%
Contains more Vitamin B3Vitamin B3	+124.7%
Contains more Vitamin B6Vitamin B6	+88.1%

Contains more Vitamin B5Vitamin B5	+18.5%
Contains more Vitamin B12Vitamin B12	+31.5%
Contains more FolateFolate	+550%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	666 IU	23 IU	80%
Vitamin D	16.6µg	0.6µg	80%
Selenium	68.5µg	31.7µg	67%
Vitamin B3	9.254mg	4.119mg	32%
Vitamin B6	0.615mg	0.327mg	22%
Vitamin B12	1.62µg	2.13µg	21%
Vitamin E	2.41mg	0.55mg	12%
Fats	7.93g	0.55g	11%
Monounsaturated fat	3.544g	0.074g	9%
Saturated fat	1.911g	0.111g	8%
Polyunsaturated fat	1.368g	0.204g	8%
Protein	23.45g	19.99g	7%
Sodium	97mg	261mg	7%
Vitamin B1	0.089mg	0.023mg	6%
Calories	172kcal	90kcal	4%
Cholesterol	78mg	66mg	4%
Potassium	499mg	351mg	4%
Phosphorus	304mg	278mg	4%
Iron	0.45mg	0.21mg	3%
Zinc	0.78mg	0.4mg	3%
Folate	2µg	13µg	3%
Magnesium	35mg	26mg	2%
Copper	0.046mg	0.026mg	2%
Vitamin A	43µg	21µg	2%
Vitamin B5	0.417mg	0.494mg	2%
Calcium	6mg	14mg	1%
Protein per 100 calories	14g	22g	N/A
Calories per 10 g protein	73kcal	45kcal	N/A
Weight per 100 calories	58g	111g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.5	N/A
Manganese	0.013mg	0.013mg	0%
Vitamin B2	0.063mg	0.069mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.056g	0.005g	N/A
Choline	77.5mg	79.6mg	0%
Tryptophan	0.265mg	0.26mg	0%
Threonine	1.035mg	1.015mg	0%
Isoleucine	1.088mg	1.067mg	0%
Leucine	1.919mg	1.882mg	0%
Lysine	2.168mg	2.126mg	0%
Methionine	0.699mg	0.686mg	0%
Phenylalanine	0.922mg	0.904mg	0%
Valine	1.216mg	1.193mg	0%
Histidine	0.695mg	0.682mg	0%
Omega-3 - EPA	0.127g	0.051g	N/A
Omega-3 - DHA	0.772g	0.109g	N/A
Omega-3 - DPA	0.168g	0.006g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.001g	N/A