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.
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.
Contains
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Potassium
+19.1%
Contains
less
Sodium
-15.7%
Contains
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Selenium
+46.4%
Contains
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Calcium
+1133.3%
Contains
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Iron
+213.3%
Contains
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Magnesium
+17.1%
Contains
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Zinc
+62.8%
Contains
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Copper
+156.5%
Contains
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Manganese
+207.7%
Equal in Phosphorus - 303
Contains
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Potassium
+19.1%
Contains
less
Sodium
-15.7%
Contains
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Selenium
+46.4%
Contains
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Calcium
+1133.3%
Contains
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Iron
+213.3%
Contains
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Magnesium
+17.1%
Contains
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Zinc
+62.8%
Contains
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Copper
+156.5%
Contains
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Manganese
+207.7%
Equal in Phosphorus - 303
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
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Vitamin E
+75.9%
Contains
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Vitamin D
+207.4%
Contains
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Vitamin B3
+124.4%
Contains
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Vitamin B6
+76.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+25.8%
Contains
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Vitamin B2
+374.6%
Contains
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Vitamin B5
+77.5%
Contains
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Folate
+500%
Contains
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Vitamin B12
+711.1%
Equal in Vitamin A - 120
Equal in Vitamin K - 0.1
Contains
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Vitamin E
+75.9%
Contains
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Vitamin D
+207.4%
Contains
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Vitamin B3
+124.4%
Contains
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Vitamin B6
+76.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+25.8%
Contains
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Vitamin B2
+374.6%
Contains
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Vitamin B5
+77.5%
Contains
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Folate
+500%
Contains
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Vitamin B12
+711.1%
Equal in Vitamin A - 120
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+46.2%
Contains
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Other
+238.9%
Equal in Protein - 23.03
Equal in Water - 64.16
Contains
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Fats
+46.2%
Contains
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Other
+238.9%
Equal in Protein - 23.03
Equal in Water - 64.16
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-26.9%
Contains
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Monounsaturated Fat
+35.2%
Contains
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Polyunsaturated fat
+99.9%
Contains
less
Saturated Fat
-26.9%
Contains
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Monounsaturated Fat
+35.2%
Contains
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Polyunsaturated fat
+99.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 23.03g |
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| Fats | 7.93g | 11.59g |
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| Calories | 172kcal | 203kcal |
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| Calcium | 6mg | 74mg |
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| Iron | 0.45mg | 1.41mg |
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| Magnesium | 35mg | 41mg |
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| Phosphorus | 304mg | 303mg |
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| Potassium | 499mg | 419mg |
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| Sodium | 97mg | 115mg |
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| Zinc | 0.78mg | 1.27mg |
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| Copper | 0.046mg | 0.118mg |
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| Manganese | 0.013mg | 0.04mg |
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| Selenium | 68.5µg | 46.8µg |
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| Vitamin A | 129IU | 120IU |
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| Vitamin A RAE | 43µg | 36µg |
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| Vitamin E | 2.41mg | 1.37mg |
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| Vitamin D | 666IU | 214IU |
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| Vitamin D | 16.6µg | 5.4µg |
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| Vitamin C | 0mg | 0.7mg |
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| Vitamin B1 | 0.089mg | 0.112mg |
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| Vitamin B2 | 0.063mg | 0.299mg |
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| Vitamin B3 | 9.254mg | 4.124mg |
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| Vitamin B5 | 0.417mg | 0.74mg |
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| Vitamin B6 | 0.615mg | 0.348mg |
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| Folate | 2µg | 12µg |
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| Vitamin B12 | 1.62µg | 13.14µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.258mg |
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| Threonine | 1.035mg | 1.01mg |
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| Isoleucine | 1.088mg | 1.061mg |
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| Leucine | 1.919mg | 1.872mg |
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| Lysine | 2.168mg | 2.115mg |
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| Methionine | 0.699mg | 0.682mg |
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| Phenylalanine | 0.922mg | 0.899mg |
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| Valine | 1.216mg | 1.187mg |
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| Histidine | 0.695mg | 0.678mg |
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| Cholesterol | 78mg | 77mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 2.615g |
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| Omega-3 - DHA | 0.772g | 1.105g |
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| Omega-3 - EPA | 0.127g | 0.909g |
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| Omega-3 - DPA | 0.168g | 0.071g |
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| Monounsaturated Fat | 3.544g | 4.79g |
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| Polyunsaturated fat | 1.368g | 2.735g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95%
179%
Minerals Daily Need Coverage Score
64%
62%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 0.704g)
Which food is lower in Cholesterol?
Herring is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Herring is relatively richer in minerals
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 vitamins?
?
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.