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Swordfish vs Pacific saury - In-Depth Nutrition Comparison

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Summary of differences between Swordfish and Pacific saury

  • Swordfish has more Selenium, Vitamin D, Vitamin B3, Vitamin B6, Vitamin E , and Phosphorus, while Pacific saury has more Vitamin B12, and Manganese.
  • Swordfish covers your daily need of Selenium 102% more than Pacific saury.
  • Swordfish contains 16 times more Saturated Fat than Pacific saury. While Swordfish contains 1.911g of Saturated Fat, Pacific saury contains only 0.118g.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, pike, northern, raw.

Infographic

Swordfish vs Pacific saury 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +12.9%
Contains more Phosphorus +38.2%
Contains more Potassium +92.7%
Contains more Zinc +16.4%
Contains more Calcium +850%
Contains more Iron +22.2%
Contains less Sodium -59.8%
Contains more Copper +10.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Magnesium +12.9%
Contains more Phosphorus +38.2%
Contains more Potassium +92.7%
Contains more Zinc +16.4%
Contains more Calcium +850%
Contains more Iron +22.2%
Contains less Sodium -59.8%
Contains more Copper +10.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +84.3%
Contains more Vitamin E +1105%
Contains more Vitamin D +564%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +302.3%
Contains more Vitamin B6 +425.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.9%
Contains more Folate +650%
Contains more Vitamin B12 +23.5%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1
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% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +84.3%
Contains more Vitamin E +1105%
Contains more Vitamin D +564%
Contains more Vitamin B1 +53.4%
Contains more Vitamin B3 +302.3%
Contains more Vitamin B6 +425.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +79.9%
Contains more Folate +650%
Contains more Vitamin B12 +23.5%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Pacific saury
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Pacific saury Opinion
Net carbs 0g 0g
Protein 23.45g 19.26g Swordfish
Fats 7.93g 0.69g Swordfish
Carbs 0g 0g
Calories 172kcal 88kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 57mg Pacific saury
Iron 0.45mg 0.55mg Pacific saury
Magnesium 35mg 31mg Swordfish
Phosphorus 304mg 220mg Swordfish
Potassium 499mg 259mg Swordfish
Sodium 97mg 39mg Pacific saury
Zinc 0.78mg 0.67mg Swordfish
Copper 0.046mg 0.051mg Pacific saury
Vitamin A 129IU 70IU Swordfish
Vitamin E 2.41mg 0.2mg Swordfish
Vitamin D 666IU 99IU Swordfish
Vitamin D 16.6µg 2.5µg Swordfish
Vitamin C 0mg 3.8mg Pacific saury
Vitamin B1 0.089mg 0.058mg Swordfish
Vitamin B2 0.063mg 0.063mg
Vitamin B3 9.254mg 2.3mg Swordfish
Vitamin B5 0.417mg 0.75mg Pacific saury
Vitamin B6 0.615mg 0.117mg Swordfish
Folate 2µg 15µg Pacific saury
Vitamin B12 1.62µg 2µg Pacific saury
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.216mg Swordfish
Threonine 1.035mg 0.844mg Swordfish
Isoleucine 1.088mg 0.887mg Swordfish
Leucine 1.919mg 1.565mg Swordfish
Lysine 2.168mg 1.768mg Swordfish
Methionine 0.699mg 0.57mg Swordfish
Phenylalanine 0.922mg 0.752mg Swordfish
Valine 1.216mg 0.992mg Swordfish
Histidine 0.695mg 0.567mg Swordfish
Cholesterol 78mg 39mg Pacific saury
Trans Fat 0.056g g Pacific saury
Saturated Fat 1.911g 0.118g Pacific saury
Monounsaturated Fat 3.544g 0.157g Swordfish
Polyunsaturated fat 1.368g 0.202g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
42
Pacific saury
Mineral Summary Score
33
Swordfish
27
Pacific saury

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
116%
Pacific saury
Carbohydrates
0%
Swordfish
0%
Pacific saury
Fats
37%
Swordfish
3%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.793g)
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 cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/173680/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.