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  6. Swordfish vs. Pork Meat

Swordfish vs. Pork Meat — In-Depth Nutrition Comparison

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Important differences between swordfish and pork Meat

  • Swordfish has more vitamin D, selenium, vitamin B12, vitamin E, and vitamin B3; however, pork Meat is richer in vitamin B1, vitamin B2, zinc, vitamin B5, and vitamin B6.
  • Swordfish's daily need coverage for vitamin D is 109% more.
  • Swordfish contains 30 times more vitamin E than pork Meat. Swordfish contains 2.41mg of vitamin E, while pork Meat contains 0.08mg.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Swordfish vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +18.5%
Contains more PhosphorusPhosphorus +13.9%
Contains more SeleniumSelenium +79.3%
Contains more IronIron +155.6%
Contains more CopperCopper +141.3%
Contains more ZincZinc +210.3%
Contains less SodiumSodium -41.2%
~equal in Calcium ~6mg
~equal in Manganese ~0.013mg

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2912.5%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B3Vitamin B3 +24.5%
Contains more Vitamin B12Vitamin B12 +184.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +967.4%
Contains more Vitamin B2Vitamin B2 +514.3%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more CholineCholine +14.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Pork Meat DV% diff.
Vitamin D 666IU 10IU 82%
Vitamin D 16.6µg 0.2µg 82%
Vitamin B1 0.089mg 0.95mg 72%
Selenium 68.5µg 38.2µg 55%
Vitamin B12 1.62µg 0.57µg 44%
Vitamin B2 0.063mg 0.387mg 25%
Vitamin E 2.41mg 0.08mg 16%
Zinc 0.78mg 2.42mg 15%
Vitamin B5 0.417mg 1.012mg 12%
Vitamin B3 9.254mg 7.432mg 11%
Vitamin B6 0.615mg 0.739mg 10%
Iron 0.45mg 1.15mg 9%
Fats 7.93g 3.51g 7%
Copper 0.046mg 0.111mg 7%
Polyunsaturated fat 1.368g 0.506g 6%
Monounsaturated fat 3.544g 1.334g 6%
Protein 23.45g 26.17g 5%
Vitamin A 43µg 0µg 5%
Phosphorus 304mg 267mg 5%
Saturated fat 1.911g 1.198g 3%
Choline 77.5mg 88.9mg 2%
Potassium 499mg 421mg 2%
Cholesterol 78mg 73mg 2%
Sodium 97mg 57mg 2%
Calories 172kcal 143kcal 1%
Folate 2µg 0µg 1%
Magnesium 35mg 29mg 1%
Calcium 6mg 6mg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g 0.033g N/A
Tryptophan 0.265mg 0.275mg 0%
Threonine 1.035mg 1.175mg 0%
Isoleucine 1.088mg 1.288mg 0%
Leucine 1.919mg 2.229mg 0%
Lysine 2.168mg 2.427mg 0%
Methionine 0.699mg 0.721mg 0%
Phenylalanine 0.922mg 1.1mg 0%
Valine 1.216mg 1.367mg 0%
Histidine 0.695mg 1.13mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.013g N/A
Omega-6 - Linoleic acid 0.411g 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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +125.9%
Contains more ProteinProtein +11.6%
Contains more OtherOther +141.7%
~equal in Carbs ~0g
~equal in Water ~69.45g

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +165.7%
Contains more Poly. FatPolyunsaturated fat +170.4%
Contains less Sat. FatSaturated fat -37.3%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.