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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.
Swordfish
Swordfish
4
:
4
Pork Meat
Pork Meat
Contains more Magnesium +20.7%
Contains more Phosphorus +13.9%
Contains more Potassium +18.5%
Contains more Selenium +79.3%
Contains more Iron +155.6%
Contains less Sodium -41.2%
Contains more Zinc +210.3%
Contains more Copper +141.3%
Equal in Calcium - 6
Equal in Manganese - 0.013
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Magnesium +20.7%
Contains more Phosphorus +13.9%
Contains more Potassium +18.5%
Contains more Selenium +79.3%
Contains more Iron +155.6%
Contains less Sodium -41.2%
Contains more Zinc +210.3%
Contains more Copper +141.3%
Equal in Calcium - 6
Equal in Manganese - 0.013

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.
Swordfish
Swordfish
7
:
4
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +8200%
Contains more Vitamin B3 +24.5%
Contains more Folate +∞%
Contains more Vitamin B12 +184.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +967.4%
Contains more Vitamin B2 +514.3%
Contains more Vitamin B5 +142.7%
Contains more Vitamin B6 +20.2%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +8200%
Contains more Vitamin B3 +24.5%
Contains more Folate +∞%
Contains more Vitamin B12 +184.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +967.4%
Contains more Vitamin B2 +514.3%
Contains more Vitamin B5 +142.7%
Contains more Vitamin B6 +20.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
1
:
3
Pork Meat
Pork Meat
Contains more Fats +125.9%
Contains more Protein +11.6%
Contains more Other +141.7%
Equal in Water - 69.45
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +125.9%
Contains more Protein +11.6%
Contains more Other +141.7%
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +165.7%
Contains more Polyunsaturated fat +170.4%
Contains less Saturated Fat -37.3%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +165.7%
Contains more Polyunsaturated fat +170.4%
Contains less Saturated Fat -37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Pork Meat Opinion
Protein 23.45g 26.17g Pork Meat
Fats 7.93g 3.51g Swordfish
Calories 172kcal 143kcal Swordfish
Calcium 6mg 6mg
Iron 0.45mg 1.15mg Pork Meat
Magnesium 35mg 29mg Swordfish
Phosphorus 304mg 267mg Swordfish
Potassium 499mg 421mg Swordfish
Sodium 97mg 57mg Pork Meat
Zinc 0.78mg 2.42mg Pork Meat
Copper 0.046mg 0.111mg Pork Meat
Manganese 0.013mg 0.013mg
Selenium 68.5µg 38.2µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.08mg Swordfish
Vitamin D 666IU 10IU Swordfish
Vitamin D 16.6µg 0.2µg Swordfish
Vitamin B1 0.089mg 0.95mg Pork Meat
Vitamin B2 0.063mg 0.387mg Pork Meat
Vitamin B3 9.254mg 7.432mg Swordfish
Vitamin B5 0.417mg 1.012mg Pork Meat
Vitamin B6 0.615mg 0.739mg Pork Meat
Folate 2µg 0µg Swordfish
Vitamin B12 1.62µg 0.57µg Swordfish
Vitamin K 0.1µg 0µg Swordfish
Tryptophan 0.265mg 0.275mg Pork Meat
Threonine 1.035mg 1.175mg Pork Meat
Isoleucine 1.088mg 1.288mg Pork Meat
Leucine 1.919mg 2.229mg Pork Meat
Lysine 2.168mg 2.427mg Pork Meat
Methionine 0.699mg 0.721mg Pork Meat
Phenylalanine 0.922mg 1.1mg Pork Meat
Valine 1.216mg 1.367mg Pork Meat
Histidine 0.695mg 1.13mg Pork Meat
Cholesterol 78mg 73mg Pork Meat
Trans Fat 0.056g 0.033g Pork Meat
Saturated Fat 1.911g 1.198g Pork Meat
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 1.334g Swordfish
Polyunsaturated fat 1.368g 0.506g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0.013g Swordfish
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Pork Meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
95%
Swordfish
65%
Pork Meat
Minerals Daily Need Coverage Score
64%
Swordfish
54%
Pork Meat

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.5)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 0.713g)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.