Swordfish vs. Lobster — In-Depth Nutrition Comparison
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How are swordfish and lobster different?
- Swordfish is higher in vitamin D, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, lobster is richer in copper, zinc, and vitamin B5.
- Daily need coverage for copper for lobster is 167% higher.
- Swordfish contains 666 times more vitamin D than lobster. While swordfish contains 666IU of vitamin D, lobster contains only 1IU.
- Swordfish has less cholesterol.
Fish, swordfish, cooked, dry heat and Crustaceans, lobster, northern, cooked, moist heat are the varieties used in this article.
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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 more PotassiumPotassium | +117% |
| Contains more IronIron | +55.2% |
| Contains more PhosphorusPhosphorus | +64.3% |
| Contains less SodiumSodium | -80% |
| Contains more MagnesiumMagnesium | +22.9% |
| Contains more CalciumCalcium | +1500% |
| Contains more CopperCopper | +3269.6% |
| Contains more ZincZinc | +419.2% |
| Contains more ManganeseManganese | +400% |
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 | +4200% |
| Contains more Vitamin EVitamin E | +141% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +287% |
| Contains more Vitamin B2Vitamin B2 | +270.6% |
| Contains more Vitamin B3Vitamin B3 | +405.7% |
| Contains more Vitamin B6Vitamin B6 | +416.8% |
| Contains more Vitamin B12Vitamin B12 | +13.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B5Vitamin B5 | +299.8% |
| Contains more FolateFolate | +450% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +822.1% |
| Contains more WaterWater | +14.4% |
| Contains more OtherOther | +463.9% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1300.8% |
| Contains more Poly. FatPolyunsaturated fat | +302.4% |
| Contains less Sat. FatSaturated fat | -89.1% |
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 Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.046mg | 1.55mg | 167% |
| Vitamin D | 666IU | 1IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B3 | 9.254mg | 1.83mg | 46% |
| Vitamin B6 | 0.615mg | 0.119mg | 38% |
| Zinc | 0.78mg | 4.05mg | 30% |
| Vitamin B5 | 0.417mg | 1.667mg | 25% |
| Cholesterol | 78mg | 146mg | 23% |
| Phosphorus | 304mg | 185mg | 17% |
| Sodium | 97mg | 486mg | 17% |
| Fats | 7.93g | 0.86g | 11% |
| Vitamin E | 2.41mg | 1mg | 9% |
| Protein | 23.45g | 19g | 9% |
| Calcium | 6mg | 96mg | 9% |
| Selenium | 68.5µg | 73.1µg | 8% |
| Vitamin B12 | 1.62µg | 1.43µg | 8% |
| Saturated fat | 1.911g | 0.208g | 8% |
| Potassium | 499mg | 230mg | 8% |
| Monounsaturated fat | 3.544g | 0.253g | 8% |
| Polyunsaturated fat | 1.368g | 0.34g | 7% |
| Vitamin B1 | 0.089mg | 0.023mg | 6% |
| Vitamin A | 43µg | 1µg | 5% |
| Vitamin B2 | 0.063mg | 0.017mg | 4% |
| Calories | 172kcal | 89kcal | 4% |
| Manganese | 0.013mg | 0.065mg | 2% |
| Iron | 0.45mg | 0.29mg | 2% |
| Magnesium | 35mg | 43mg | 2% |
| Folate | 2µg | 11µg | 2% |
| Choline | 77.5mg | 80.9mg | 1% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | 0.013g | N/A |
| Tryptophan | 0.265mg | 0.248mg | 0% |
| Threonine | 1.035mg | 0.753mg | 0% |
| Isoleucine | 1.088mg | 0.832mg | 0% |
| Leucine | 1.919mg | 1.376mg | 0% |
| Lysine | 2.168mg | 1.426mg | 0% |
| Methionine | 0.699mg | 0.475mg | 0% |
| Phenylalanine | 0.922mg | 0.782mg | 0% |
| Valine | 1.216mg | 0.852mg | 0% |
| Histidine | 0.695mg | 0.475mg | 0% |
| Omega-3 - EPA | 0.127g | 0.117g | N/A |
| Omega-3 - DHA | 0.772g | 0.078g | N/A |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-3 - DPA | 0.168g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.006g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 0.033g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
72%
33%
Minerals Daily Need Coverage Score
64%
127%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 389mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Saturated fat?
Lobster is lower in Saturated fat (difference - 1.703g)
Which food is richer in minerals?
Lobster is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)