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  6. Swordfish vs. Lobster Raw

Swordfish vs. Lobster Raw — In-Depth Nutrition Comparison

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How are swordfish and lobster Raw different?

  • Swordfish is richer in vitamin D, vitamin B3, vitamin B6, phosphorus, and vitamin B12, while lobster Raw is higher in copper, zinc, and vitamin B5.
  • Lobster Raw covers your daily need for copper, 145% more than swordfish.
  • Swordfish contains 666 times more vitamin D than lobster Raw. Swordfish contains 666IU of vitamin D, while lobster Raw contains 1IU.
  • Swordfish is lower in cholesterol.

Fish, swordfish, cooked, dry heat and Crustaceans, lobster, northern, raw types were used in this article.

Infographic

Swordfish vs Lobster Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +149.5%
Contains more IronIron +73.1%
Contains more PhosphorusPhosphorus +88.8%
Contains less SodiumSodium -77.1%
Contains more CalciumCalcium +1300%
Contains more CopperCopper +2832.6%
Contains more ZincZinc +352.6%
Contains more ManganeseManganese +330.8%
~equal in Magnesium ~38mg
~equal in Selenium ~63.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +177%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +481.6%
Contains more Vitamin B6Vitamin B6 +491.3%
Contains more Vitamin B12Vitamin B12 +29.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +247.5%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg
~equal in Choline ~70.3mg

All nutrients comparison - raw data values

Nutrient Swordfish Lobster Raw DV% diff.
Copper 0.046mg 1.349mg 145%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 1IU 83%
Vitamin B3 9.254mg 1.591mg 48%
Vitamin B6 0.615mg 0.104mg 39%
Zinc 0.78mg 3.53mg 25%
Vitamin B5 0.417mg 1.449mg 21%
Phosphorus 304mg 161mg 20%
Cholesterol 78mg 127mg 16%
Vitamin B12 1.62µg 1.25µg 15%
Sodium 97mg 423mg 14%
Protein 23.45g 16.52g 14%
Fats 7.93g 0.75g 11%
Vitamin E 2.41mg 0.87mg 10%
Potassium 499mg 200mg 9%
Selenium 68.5µg 63.6µg 9%
Calcium 6mg 84mg 8%
Monounsaturated fat 3.544g 0.22g 8%
Saturated fat 1.911g 0.181g 8%
Polyunsaturated fat 1.368g 0.296g 7%
Vitamin B1 0.089mg 0.02mg 6%
Calories 172kcal 77kcal 5%
Vitamin A 43µg 1µg 5%
Vitamin B2 0.063mg 0.014mg 4%
Manganese 0.013mg 0.056mg 2%
Folate 2µg 10µg 2%
Iron 0.45mg 0.26mg 2%
Choline 77.5mg 70.3mg 1%
Magnesium 35mg 38mg 1%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g 0.011g N/A
Tryptophan 0.265mg 0.215mg 0%
Threonine 1.035mg 0.654mg 0%
Isoleucine 1.088mg 0.723mg 0%
Leucine 1.919mg 1.197mg 0%
Lysine 2.168mg 1.24mg 0%
Methionine 0.699mg 0.413mg 0%
Phenylalanine 0.922mg 0.68mg 0%
Valine 1.216mg 0.741mg 0%
Histidine 0.695mg 0.413mg 0%
Omega-3 - EPA 0.127g 0.102g N/A
Omega-3 - DHA 0.772g 0.068g N/A
Omega-3 - DPA 0.168g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +41.9%
Contains more FatsFats +957.3%
Contains more WaterWater +18.6%
Contains more OtherOther +394.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +1510.9%
Contains more Poly. FatPolyunsaturated fat +362.2%
Contains less Sat. FatSaturated fat -90.5%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.