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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
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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 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% 7.7% 48% 498% 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% 4.9% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin AVitamin A +59.3%
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

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%

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
Calories 172kcal 119kcal Swordfish
Protein 23.45g 24.54g Pacific saury
Fats 7.93g 1.56g Swordfish
Cholesterol 78mg 110mg Swordfish
Vitamin D 666IU Swordfish
Magnesium 35mg 38mg Pacific saury
Calcium 6mg 141mg Pacific saury
Potassium 499mg 499mg
Iron 0.45mg 1.67mg Pacific saury
Copper 0.046mg 0.228mg Pacific saury
Zinc 0.78mg 0.79mg Pacific saury
Phosphorus 304mg 269mg Swordfish
Sodium 97mg 65mg Pacific saury
Vitamin A 129IU 81IU Swordfish
Vitamin A 43µg 24µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 16.6µg Swordfish
Manganese 0.013mg 1.026mg Pacific saury
Selenium 68.5µg 16.2µg 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
Vitamin B12 1.62µg 2.31µg Pacific saury
Vitamin K 0.1µg Swordfish
Folate 2µg 17µg Pacific saury
Trans Fat 0.056g Pacific saury
Choline 77.5mg Swordfish
Saturated Fat 1.911g 0.319g Pacific saury
Monounsaturated Fat 3.544g 0.377g Swordfish
Polyunsaturated fat 1.368g 0.573g 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
Omega-3 - EPA 0.127g 0.11g Swordfish
Omega-3 - DHA 0.772g 0.288g Swordfish
Omega-3 - DPA 0.168g 0.049g 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 Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
91%
Swordfish
44%
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.