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Swordfish vs. Shiitake — In-Depth Nutrition Comparison

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How are swordfish and shiitake different?

  • Swordfish is higher in selenium, vitamin D, vitamin B3, phosphorus, and vitamin B6; however, shiitake is richer in vitamin B5, vitamin B2, copper, fiber, and manganese.
  • Daily need coverage for selenium for swordfish is 114% higher.
  • Swordfish contains 37 times more vitamin D than shiitake. While swordfish contains 666IU of vitamin D, shiitake contains only 18IU.
  • Swordfish has a lower glycemic index (0) than shiitake (32).

Fish, swordfish, cooked, dry heat and Mushrooms, shiitake, raw are the varieties used in this article.

Infographic

Swordfish vs Shiitake 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.
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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +64.1%
Contains more PhosphorusPhosphorus +171.4%
Contains more SeleniumSelenium +1101.8%
Contains more CopperCopper +208.7%
Contains more ZincZinc +32.1%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +1669.2%
~equal in Iron ~0.41mg

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% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +4050%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B3Vitamin B3 +138.7%
Contains more Vitamin B6Vitamin B6 +109.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B5Vitamin B5 +259.7%
Contains more FolateFolate +550%
~equal in Vitamin C ~mg

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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +946.9%
Contains more FatsFats +1518.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.5%
Contains more OtherOther +105.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Shiitake DV% diff.
Selenium 68.5µg 5.7µg 114%
Vitamin D 16.6µg 0.4µg 81%
Vitamin D 666IU 18IU 81%
Vitamin B12 1.62µg 68%
Protein 23.45g 2.24g 42%
Vitamin B3 9.254mg 3.877mg 34%
Phosphorus 304mg 112mg 27%
Cholesterol 78mg 26%
Vitamin B6 0.615mg 0.293mg 25%
Vitamin B5 0.417mg 1.5mg 22%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B2 0.063mg 0.217mg 12%
Copper 0.046mg 0.142mg 11%
Fats 7.93g 0.49g 11%
Fiber 0g 2.5g 10%
Saturated fat 1.911g 9%
Monounsaturated fat 3.544g 9%
Manganese 0.013mg 0.23mg 9%
Polyunsaturated fat 1.368g 9%
Calories 172kcal 34kcal 7%
Potassium 499mg 304mg 6%
Vitamin B1 0.089mg 0.015mg 6%
Vitamin A 43µg 5%
Magnesium 35mg 20mg 4%
Sodium 97mg 9mg 4%
Folate 2µg 13µg 3%
Zinc 0.78mg 1.03mg 2%
Carbs 0g 6.79g 2%
Iron 0.45mg 0.41mg 1%
Net carbs 0g 4.29g N/A
Calcium 6mg 2mg 0%
Sugar 0g 2.38g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.011mg 0%
Threonine 1.035mg 0.134mg 0%
Isoleucine 1.088mg 0.111mg 0%
Leucine 1.919mg 0.189mg 0%
Lysine 2.168mg 0.134mg 0%
Methionine 0.699mg 0.033mg 0%
Phenylalanine 0.922mg 0.111mg 0%
Valine 1.216mg 0.145mg 0%
Histidine 0.695mg 0.056mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Swordfish
23%
Shiitake
Minerals Daily Need Coverage Score
64%
Swordfish
24%
Shiitake

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.911g)

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.