Swordfish vs. Lamb — In-Depth Nutrition Comparison
Compare
Summary of differences between swordfish and lamb
- Swordfish has more vitamin D, selenium, vitamin B6, phosphorus, vitamin B3, and vitamin E, while lamb has more vitamin B12, zinc, and iron.
- Swordfish covers your daily need for vitamin D, 111% more than lamb.
- Swordfish contains 17 times more vitamin E than lamb. While swordfish contains 2.41mg of vitamin E, lamb contains only 0.14mg.
- The amount of saturated fat in swordfish is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.
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 MagnesiumMagnesium | +52.2% |
| Contains more PotassiumPotassium | +61% |
| Contains more PhosphorusPhosphorus | +61.7% |
| Contains more SeleniumSelenium | +159.5% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +317.8% |
| Contains more CopperCopper | +158.7% |
| Contains more ZincZinc | +471.8% |
| Contains less SodiumSodium | -25.8% |
| Contains more ManganeseManganese | +69.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1621.4% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B6Vitamin B6 | +373.1% |
| Contains more Vitamin B1Vitamin B1 | +12.4% |
| Contains more Vitamin B2Vitamin B2 | +296.8% |
| Contains more Vitamin B5Vitamin B5 | +58.3% |
| Contains more Vitamin B12Vitamin B12 | +57.4% |
| Contains more Vitamin KVitamin K | +4500% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +20.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 0.1µg | 83% |
| Vitamin D | 666IU | 2IU | 83% |
| Selenium | 68.5µg | 26.4µg | 77% |
| Vitamin B12 | 1.62µg | 2.55µg | 39% |
| Vitamin B6 | 0.615mg | 0.13mg | 37% |
| Zinc | 0.78mg | 4.46mg | 33% |
| Saturated fat | 1.911g | 8.83g | 31% |
| Fats | 7.93g | 20.94g | 20% |
| Iron | 0.45mg | 1.88mg | 18% |
| Phosphorus | 304mg | 188mg | 17% |
| Vitamin B3 | 9.254mg | 6.66mg | 16% |
| Vitamin E | 2.41mg | 0.14mg | 15% |
| Vitamin B2 | 0.063mg | 0.25mg | 14% |
| Monounsaturated fat | 3.544g | 8.82g | 13% |
| Copper | 0.046mg | 0.119mg | 8% |
| Calories | 172kcal | 294kcal | 6% |
| Cholesterol | 78mg | 97mg | 6% |
| Potassium | 499mg | 310mg | 6% |
| Vitamin B5 | 0.417mg | 0.66mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin K | 0.1µg | 4.6µg | 4% |
| Folate | 2µg | 18µg | 4% |
| Choline | 77.5mg | 93.7mg | 3% |
| Magnesium | 35mg | 23mg | 3% |
| Protein | 23.45g | 24.52g | 2% |
| Polyunsaturated fat | 1.368g | 1.51g | 1% |
| Vitamin B1 | 0.089mg | 0.1mg | 1% |
| Sodium | 97mg | 72mg | 1% |
| Calcium | 6mg | 17mg | 1% |
| Manganese | 0.013mg | 0.022mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.287mg | 0% |
| Threonine | 1.035mg | 1.05mg | 0% |
| Isoleucine | 1.088mg | 1.183mg | 0% |
| Leucine | 1.919mg | 1.908mg | 0% |
| Lysine | 2.168mg | 2.166mg | 0% |
| Methionine | 0.699mg | 0.629mg | 0% |
| Phenylalanine | 0.922mg | 0.998mg | 0% |
| Valine | 1.216mg | 1.323mg | 0% |
| Histidine | 0.695mg | 0.777mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +27.1% |
| Contains more FatsFats | +164.1% |
| Contains more OtherOther | +127.8% |
~equal in
Protein
~24.52g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.4% |
| Contains more Mono. FatMonounsaturated fat | +148.9% |
| Contains more Poly. FatPolyunsaturated fat | +10.4% |
