Swordfish vs. Herring — In-Depth Nutrition Comparison

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Differences between swordfish and herring

Swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin E; however, herring is richer in vitamin B12, vitamin B2, iron, copper, and calcium.
Herring's daily need coverage for vitamin B12 is 480% higher.
Swordfish has 3 times more vitamin D than herring. While swordfish has 666IU of vitamin D, herring has only 214IU.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, herring, Atlantic, 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

Herring

Contains more PotassiumPotassium	+19.1%
Contains less SodiumSodium	-15.7%
Contains more SeleniumSelenium	+46.4%

Contains more MagnesiumMagnesium	+17.1%
Contains more CalciumCalcium	+1133.3%
Contains more IronIron	+213.3%
Contains more CopperCopper	+156.5%
Contains more ZincZinc	+62.8%
Contains more ManganeseManganese	+207.7%

~equal in Phosphorus ~303mg

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

Herring

Contains more Vitamin AVitamin A	+19.4%
Contains more Vitamin EVitamin E	+75.9%
Contains more Vitamin DVitamin D	+207.4%
Contains more Vitamin B3Vitamin B3	+124.4%
Contains more Vitamin B6Vitamin B6	+76.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+25.8%
Contains more Vitamin B2Vitamin B2	+374.6%
Contains more Vitamin B5Vitamin B5	+77.5%
Contains more Vitamin B12Vitamin B12	+711.1%
Contains more FolateFolate	+500%

~equal in Vitamin K ~0.1µg

~equal in Choline ~83.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.62µg	13.14µg	480%
Vitamin D	666IU	214IU	57%
Vitamin D	16.6µg	5.4µg	56%
Selenium	68.5µg	46.8µg	39%
Vitamin B3	9.254mg	4.124mg	32%
Vitamin B6	0.615mg	0.348mg	21%
Vitamin B2	0.063mg	0.299mg	18%
Iron	0.45mg	1.41mg	12%
Polyunsaturated fat	1.368g	2.735g	9%
Copper	0.046mg	0.118mg	8%
Calcium	6mg	74mg	7%
Vitamin E	2.41mg	1.37mg	7%
Fats	7.93g	11.59g	6%
Vitamin B5	0.417mg	0.74mg	6%
Zinc	0.78mg	1.27mg	4%
Folate	2µg	12µg	3%
Saturated fat	1.911g	2.615g	3%
Monounsaturated fat	3.544g	4.79g	3%
Calories	172kcal	203kcal	2%
Vitamin B1	0.089mg	0.112mg	2%
Potassium	499mg	419mg	2%
Manganese	0.013mg	0.04mg	1%
Vitamin A	43µg	36µg	1%
Protein	23.45g	23.03g	1%
Sodium	97mg	115mg	1%
Choline	77.5mg	83.3mg	1%
Magnesium	35mg	41mg	1%
Vitamin C	0mg	0.7mg	1%
Cholesterol	78mg	77mg	0%
Phosphorus	304mg	303mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.258mg	0%
Threonine	1.035mg	1.01mg	0%
Isoleucine	1.088mg	1.061mg	0%
Leucine	1.919mg	1.872mg	0%
Lysine	2.168mg	2.115mg	0%
Methionine	0.699mg	0.682mg	0%
Phenylalanine	0.922mg	0.899mg	0%
Valine	1.216mg	1.187mg	0%
Histidine	0.695mg	0.678mg	0%
Omega-3 - EPA	0.127g	0.909g	N/A
Omega-3 - DHA	0.772g	1.105g	N/A
Omega-3 - DPA	0.168g	0.071g	N/A
Omega-6 - Eicosadienoic acid	0.022g		N/A