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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 from 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.

Infographic

Swordfish vs Lobster 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 more Iron +55.2%
Contains more Phosphorus +64.3%
Contains more Potassium +117%
Contains less Sodium -80%
Contains more Calcium +1500%
Contains more Magnesium +22.9%
Contains more Zinc +419.2%
Contains more Copper +3269.6%
Contains more Manganese +400%
Equal in Selenium - 73.1
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 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Contains more Iron +55.2%
Contains more Phosphorus +64.3%
Contains more Potassium +117%
Contains less Sodium -80%
Contains more Calcium +1500%
Contains more Magnesium +22.9%
Contains more Zinc +419.2%
Contains more Copper +3269.6%
Contains more Manganese +400%
Equal in Selenium - 73.1

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 +3125%
Contains more Vitamin E +141%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B2 +270.6%
Contains more Vitamin B3 +405.7%
Contains more Vitamin B6 +416.8%
Contains more Vitamin B12 +13.3%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +299.8%
Contains more Folate +450%
Equal in Choline - 80.9
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 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 45% 0%
Contains more Vitamin A +3125%
Contains more Vitamin E +141%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B2 +270.6%
Contains more Vitamin B3 +405.7%
Contains more Vitamin B6 +416.8%
Contains more Vitamin B12 +13.3%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +299.8%
Contains more Folate +450%
Equal in Choline - 80.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.4%
Contains more Fats +822.1%
Contains more Water +14.4%
Contains more Other +463.9%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
Contains more Protein +23.4%
Contains more Fats +822.1%
Contains more Water +14.4%
Contains more Other +463.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1300.8%
Contains more Polyunsaturated fat +302.4%
Contains less Saturated Fat -89.1%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
Contains more Monounsaturated Fat +1300.8%
Contains more Polyunsaturated fat +302.4%
Contains less Saturated 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.
Swordfish Lobster
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Swordfish Lobster Opinion
Protein 23.45g 19g Swordfish
Fats 7.93g 0.86g Swordfish
Calories 172kcal 89kcal Swordfish
Calcium 6mg 96mg Lobster
Iron 0.45mg 0.29mg Swordfish
Magnesium 35mg 43mg Lobster
Phosphorus 304mg 185mg Swordfish
Potassium 499mg 230mg Swordfish
Sodium 97mg 486mg Swordfish
Zinc 0.78mg 4.05mg Lobster
Copper 0.046mg 1.55mg Lobster
Manganese 0.013mg 0.065mg Lobster
Selenium 68.5µg 73.1µg Lobster
Vitamin A 129IU 4IU Swordfish
Vitamin A RAE 43µg 1µg Swordfish
Vitamin E 2.41mg 1mg Swordfish
Vitamin D 666IU 1IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.023mg Swordfish
Vitamin B2 0.063mg 0.017mg Swordfish
Vitamin B3 9.254mg 1.83mg Swordfish
Vitamin B5 0.417mg 1.667mg Lobster
Vitamin B6 0.615mg 0.119mg Swordfish
Folate 2µg 11µg Lobster
Vitamin B12 1.62µg 1.43µg Swordfish
Choline 77.5mg 80.9mg Lobster
Vitamin K 0.1µg 0µg Swordfish
Tryptophan 0.265mg 0.248mg Swordfish
Threonine 1.035mg 0.753mg Swordfish
Isoleucine 1.088mg 0.832mg Swordfish
Leucine 1.919mg 1.376mg Swordfish
Lysine 2.168mg 1.426mg Swordfish
Methionine 0.699mg 0.475mg Swordfish
Phenylalanine 0.922mg 0.782mg Swordfish
Valine 1.216mg 0.852mg Swordfish
Histidine 0.695mg 0.475mg Swordfish
Cholesterol 78mg 146mg Swordfish
Trans Fat 0.056g 0.013g Lobster
Saturated Fat 1.911g 0.208g Lobster
Omega-3 - DHA 0.772g 0.078g Swordfish
Omega-3 - EPA 0.127g 0.117g Swordfish
Omega-3 - DPA 0.168g 0.006g Swordfish
Monounsaturated Fat 3.544g 0.253g Swordfish
Polyunsaturated fat 1.368g 0.34g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0.006g Swordfish
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Lobster
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
33%
Lobster
Minerals Daily Need Coverage Score
64%
Swordfish
127%
Lobster

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 389mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 68mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lobster
Lobster is lower in Saturated Fat (difference - 1.703g)
Which food is richer in minerals?
Lobster
Lobster 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 ($)

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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.