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  6. Swordfish vs. Pacific saury

Swordfish vs. Pacific saury — In-Depth Nutrition Comparison

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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.
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% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains more PhosphorusPhosphorus +13%
Contains more SeleniumSelenium +322.8%
Contains more CalciumCalcium +2250%
Contains more IronIron +271.1%
Contains more CopperCopper +395.7%
Contains less SodiumSodium -33%
Contains more ManganeseManganese +7792.3%
~equal in Magnesium ~38mg
~equal in Potassium ~499mg
~equal in Zinc ~0.79mg

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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +230.4%
Contains more Vitamin B6Vitamin B6 +345.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +250.6%
Contains more Vitamin B2Vitamin B2 +209.5%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B12Vitamin B12 +42.6%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Pacific saury DV% diff.
Selenium 68.5µg 16.2µg 95%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Manganese 0.013mg 1.026mg 44%
Vitamin B3 9.254mg 2.801mg 40%
Vitamin B6 0.615mg 0.138mg 37%
Vitamin B12 1.62µg 2.31µg 29%
Copper 0.046mg 0.228mg 20%
Vitamin B1 0.089mg 0.312mg 19%
Vitamin E 2.41mg 16%
Iron 0.45mg 1.67mg 15%
Calcium 6mg 141mg 14%
Choline 77.5mg 14%
Cholesterol 78mg 110mg 11%
Fats 7.93g 1.56g 10%
Vitamin B2 0.063mg 0.195mg 10%
Vitamin B5 0.417mg 0.865mg 9%
Monounsaturated fat 3.544g 0.377g 8%
Saturated fat 1.911g 0.319g 7%
Polyunsaturated fat 1.368g 0.573g 5%
Phosphorus 304mg 269mg 5%
Folate 2µg 17µg 4%
Calories 172kcal 119kcal 3%
Protein 23.45g 24.54g 2%
Vitamin A 43µg 24µg 2%
Sodium 97mg 65mg 1%
Magnesium 35mg 38mg 1%
Potassium 499mg 499mg 0%
Zinc 0.78mg 0.79mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.275mg 0%
Threonine 1.035mg 1.076mg 0%
Isoleucine 1.088mg 1.131mg 0%
Leucine 1.919mg 1.994mg 0%
Lysine 2.168mg 2.254mg 0%
Methionine 0.699mg 0.726mg 0%
Phenylalanine 0.922mg 0.958mg 0%
Valine 1.216mg 1.264mg 0%
Histidine 0.695mg 0.722mg 0%
Omega-3 - EPA 0.127g 0.11g N/A
Omega-3 - DHA 0.772g 0.288g N/A
Omega-3 - DPA 0.168g 0.049g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +408.3%
Contains more OtherOther +19.4%
~equal in Protein ~24.54g
~equal in Carbs ~0g
~equal in Water ~73.47g

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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated fat +840.1%
Contains more Poly. FatPolyunsaturated fat +138.7%
Contains less Sat. FatSaturated fat -83.3%

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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.