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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 Potassium +92.7%
Contains more Magnesium +12.9%
Contains more Zinc +16.4%
Contains more Phosphorus +38.2%
Contains more Iron +22.2%
Contains more Calcium +850%
Contains more Copper +10.9%
Contains less Sodium -59.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 18% 23% 23% 17% 19% 95% 6%
Contains more Potassium +92.7%
Contains more Magnesium +12.9%
Contains more Zinc +16.4%
Contains more Phosphorus +38.2%
Contains more Iron +22.2%
Contains more Calcium +850%
Contains more Copper +10.9%
Contains less Sodium -59.8%

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 Vitamin B12 +23.5%
Contains more Folate +650%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 5% 4% 75% 15% 15% 44% 45% 27% 251% 1% 12%
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 Vitamin B12 +23.5%
Contains more Folate +650%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
141%
Swordfish
116%
Pacific saury
Carbohydrates
0%
Swordfish
0%
Pacific saury
Fats
37%
Swordfish
3%
Pacific saury

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.793g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Swordfish Pacific saury Opinion
Calories 172 88 Swordfish
Protein 23.45 19.26 Swordfish
Fats 7.93 0.69 Swordfish
Vitamin C 0 3.8 Pacific saury
Carbs 0 0
Cholesterol 78 39 Pacific saury
Vitamin D 666 99 Swordfish
Iron 0.45 0.55 Pacific saury
Calcium 6 57 Pacific saury
Potassium 499 259 Swordfish
Magnesium 35 31 Swordfish
Sugars 0 0
Fiber 0 0
Copper 0.046 0.051 Pacific saury
Zinc 0.78 0.67 Swordfish
Starch
Phosphorus 304 220 Swordfish
Sodium 97 39 Pacific saury
Vitamin A 129 70 Swordfish
Vitamin E 2.41 0.2 Swordfish
Vitamin D 16.6 2.5 Swordfish
Vitamin B1 0.089 0.058 Swordfish
Vitamin B2 0.063 0.063
Vitamin B3 9.254 2.3 Swordfish
Vitamin B5 0.417 0.75 Pacific saury
Vitamin B6 0.615 0.117 Swordfish
Vitamin B12 1.62 2 Pacific saury
Vitamin K 0.1 0.1
Folate 2 15 Pacific saury
Trans Fat 0.056 Pacific saury
Saturated Fat 1.911 0.118 Pacific saury
Monounsaturated Fat 3.544 0.157 Swordfish
Polyunsaturated fat 1.368 0.202 Swordfish
Tryptophan 0.265 0.216 Swordfish
Threonine 1.035 0.844 Swordfish
Isoleucine 1.088 0.887 Swordfish
Leucine 1.919 1.565 Swordfish
Lysine 2.168 1.768 Swordfish
Methionine 0.699 0.57 Swordfish
Phenylalanine 0.922 0.752 Swordfish
Valine 1.216 0.992 Swordfish
Histidine 0.695 0.567 Swordfish
Fructose

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 of 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.