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Swordfish vs. Lingcod — In-Depth Nutrition Comparison

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Significant differences between Swordfish and Lingcod

  • Swordfish has more Vitamin B3, Selenium, Vitamin B6, Phosphorus, and Monounsaturated Fat, however, Lingcod is richer in Vitamin B12, Vitamin B5, and Vitamin B2.
  • Lingcod covers your daily Vitamin B12 needs 105% more than Swordfish.
  • Lingcod has 8 times less Monounsaturated Fat than Swordfish. Swordfish has 3.544g of Monounsaturated Fat, while Lingcod has 0.447g.
  • Lingcod contains less Saturated Fat.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, lingcod, cooked, dry heat.

Infographic

Swordfish vs Lingcod 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 Phosphorus +17.8%
Contains more Zinc +34.5%
Contains more Copper +31.4%
Contains more Selenium +46.4%
Contains more Calcium +200%
Contains more Potassium +12.2%
Contains less Sodium -21.6%
Contains more Manganese +100%
Equal in Iron - 0.41
Equal in Magnesium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 16% 24% 111% 50% 10% 16% 12% 4% 256%
Contains more Phosphorus +17.8%
Contains more Zinc +34.5%
Contains more Copper +31.4%
Contains more Selenium +46.4%
Contains more Calcium +200%
Contains more Potassium +12.2%
Contains less Sodium -21.6%
Contains more Manganese +100%
Equal in Iron - 0.41
Equal in Magnesium - 33

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 A +122.4%
Contains more Vitamin B1 +154.3%
Contains more Vitamin B3 +299.9%
Contains more Vitamin B6 +77.7%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B5 +107.4%
Contains more Folate +400%
Contains more Vitamin B12 +156.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 9% 33% 44% 52% 80% 8% 519% 0% 0%
Contains more Vitamin A +122.4%
Contains more Vitamin B1 +154.3%
Contains more Vitamin B3 +299.9%
Contains more Vitamin B6 +77.7%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B5 +107.4%
Contains more Folate +400%
Contains more Vitamin B12 +156.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +483.1%
Contains more Other +12.5%
Contains more Water +10.9%
Equal in Protein - 22.64
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
23% 76%
Protein: 22.64 g
Fats: 1.36 g
Carbs: 0 g
Water: 75.68 g
Other: 0.32 g
Contains more Fats +483.1%
Contains more Other +12.5%
Contains more Water +10.9%
Equal in Protein - 22.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +692.8%
Contains more Polyunsaturated fat +257.2%
Contains less Saturated Fat -86.7%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
24% 41% 35%
Saturated Fat: 0.255 g
Monounsaturated Fat: 0.447 g
Polyunsaturated fat: 0.383 g
Contains more Monounsaturated Fat +692.8%
Contains more Polyunsaturated fat +257.2%
Contains less Saturated Fat -86.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Lingcod
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Swordfish Lingcod Opinion
Protein 23.45g 22.64g Swordfish
Fats 7.93g 1.36g Swordfish
Calories 172kcal 109kcal Swordfish
Calcium 6mg 18mg Lingcod
Iron 0.45mg 0.41mg Swordfish
Magnesium 35mg 33mg Swordfish
Phosphorus 304mg 258mg Swordfish
Potassium 499mg 560mg Lingcod
Sodium 97mg 76mg Lingcod
Zinc 0.78mg 0.58mg Swordfish
Copper 0.046mg 0.035mg Swordfish
Manganese 0.013mg 0.026mg Lingcod
Selenium 68.5µg 46.8µg Swordfish
Vitamin A 129IU 58IU Swordfish
Vitamin A RAE 43µg 17µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.035mg Swordfish
Vitamin B2 0.063mg 0.139mg Lingcod
Vitamin B3 9.254mg 2.314mg Swordfish
Vitamin B5 0.417mg 0.865mg Lingcod
Vitamin B6 0.615mg 0.346mg Swordfish
Folate 2µg 10µg Lingcod
Vitamin B12 1.62µg 4.15µg Lingcod
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.254mg Swordfish
Threonine 1.035mg 0.993mg Swordfish
Isoleucine 1.088mg 1.043mg Swordfish
Leucine 1.919mg 1.84mg Swordfish
Lysine 2.168mg 2.079mg Swordfish
Methionine 0.699mg 0.67mg Swordfish
Phenylalanine 0.922mg 0.884mg Swordfish
Valine 1.216mg 1.166mg Swordfish
Histidine 0.695mg 0.667mg Swordfish
Cholesterol 78mg 67mg Lingcod
Trans Fat 0.056g Lingcod
Saturated Fat 1.911g 0.255g Lingcod
Omega-3 - DHA 0.772g 0.13g Swordfish
Omega-3 - EPA 0.127g 0.133g Lingcod
Omega-3 - DPA 0.168g 0.018g Swordfish
Monounsaturated Fat 3.544g 0.447g Swordfish
Polyunsaturated fat 1.368g 0.383g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Lingcod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
91%
Swordfish
57%
Lingcod
Minerals Daily Need Coverage Score
64%
Swordfish
50%
Lingcod

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Lingcod
Lingcod is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lingcod
Lingcod contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Lingcod
Lingcod is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Lingcod
Lingcod is lower in Saturated Fat (difference - 1.656g)
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 ($)

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. Lingcod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174235/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.