Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Pacific saury — In-Depth Nutrition Comparison

Compare

A recap on differences between Swordfish and Pacific saury

  • Swordfish has more Selenium, Vitamin B3, and Vitamin B6, however, Pacific saury is higher in Manganese, Vitamin B12, Copper, Vitamin B1, Iron, and Calcium.
  • Swordfish covers your daily Selenium needs 95% more than Pacific saury.
  • Pacific saury contains 4 times less Vitamin B6 than Swordfish. Swordfish contains 0.615mg of Vitamin B6, while Pacific saury contains 0.138mg.
  • Swordfish has less Cholesterol.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Swordfish vs Pacific saury 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.
Contains more Phosphorus +13%
Contains more Selenium +322.8%
Contains more Calcium +2250%
Contains more Iron +271.1%
Contains less Sodium -33%
Contains more Copper +395.7%
Contains more Manganese +7792.3%
Equal in Magnesium - 38
Equal in Potassium - 499
Equal in Zinc - 0.79
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 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Phosphorus +13%
Contains more Selenium +322.8%
Contains more Calcium +2250%
Contains more Iron +271.1%
Contains less Sodium -33%
Contains more Copper +395.7%
Contains more Manganese +7792.3%
Equal in Magnesium - 38
Equal in Potassium - 499
Equal in Zinc - 0.79

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 +59.3%
Contains more Vitamin B3 +230.4%
Contains more Vitamin B6 +345.7%
Contains more Vitamin B1 +250.6%
Contains more Vitamin B2 +209.5%
Contains more Vitamin B5 +107.4%
Contains more Folate +750%
Contains more Vitamin B12 +42.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +59.3%
Contains more Vitamin B3 +230.4%
Contains more Vitamin B6 +345.7%
Contains more Vitamin B1 +250.6%
Contains more Vitamin B2 +209.5%
Contains more Vitamin B5 +107.4%
Contains more Folate +750%
Contains more Vitamin B12 +42.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +408.3%
Contains more Other +19.4%
Equal in Protein - 24.54
Equal in Water - 73.47
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +408.3%
Contains more Other +19.4%
Equal in Protein - 24.54
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +840.1%
Contains more Polyunsaturated fat +138.7%
Contains less Saturated Fat -83.3%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +840.1%
Contains more Polyunsaturated fat +138.7%
Contains less Saturated Fat -83.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Pacific saury Opinion
Protein 23.45g 24.54g Pacific saury
Fats 7.93g 1.56g Swordfish
Calories 172kcal 119kcal Swordfish
Calcium 6mg 141mg Pacific saury
Iron 0.45mg 1.67mg Pacific saury
Magnesium 35mg 38mg Pacific saury
Phosphorus 304mg 269mg Swordfish
Potassium 499mg 499mg
Sodium 97mg 65mg Pacific saury
Zinc 0.78mg 0.79mg Pacific saury
Copper 0.046mg 0.228mg Pacific saury
Manganese 0.013mg 1.026mg Pacific saury
Selenium 68.5µg 16.2µg Swordfish
Vitamin A 129IU 81IU Swordfish
Vitamin A RAE 43µg 24µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.312mg Pacific saury
Vitamin B2 0.063mg 0.195mg Pacific saury
Vitamin B3 9.254mg 2.801mg Swordfish
Vitamin B5 0.417mg 0.865mg Pacific saury
Vitamin B6 0.615mg 0.138mg Swordfish
Folate 2µg 17µg Pacific saury
Vitamin B12 1.62µg 2.31µg Pacific saury
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.275mg Pacific saury
Threonine 1.035mg 1.076mg Pacific saury
Isoleucine 1.088mg 1.131mg Pacific saury
Leucine 1.919mg 1.994mg Pacific saury
Lysine 2.168mg 2.254mg Pacific saury
Methionine 0.699mg 0.726mg Pacific saury
Phenylalanine 0.922mg 0.958mg Pacific saury
Valine 1.216mg 1.264mg Pacific saury
Histidine 0.695mg 0.722mg Pacific saury
Cholesterol 78mg 110mg Swordfish
Trans Fat 0.056g Pacific saury
Saturated Fat 1.911g 0.319g Pacific saury
Omega-3 - DHA 0.772g 0.288g Swordfish
Omega-3 - EPA 0.127g 0.11g Swordfish
Omega-3 - DPA 0.168g 0.049g Swordfish
Monounsaturated Fat 3.544g 0.377g Swordfish
Polyunsaturated fat 1.368g 0.573g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

People also compare

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
47%
Pacific saury
Minerals Daily Need Coverage Score
64%
Swordfish
62%
Pacific saury

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.592g)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
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 ($)
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.