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Swordfish vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between swordfish and pacific saury raw

  • Swordfish has more selenium, vitamin D, vitamin B3, vitamin B6, vitamin E, and phosphorus, while pacific saury raw has more vitamin B12 and manganese.
  • Swordfish covers your daily need for selenium, 102% more than pacific saury raw.
  • Swordfish contains 16 times more saturated fat than pacific saury raw. While swordfish contains 1.911g of saturated fat, pacific saury raw 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 raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +12.9%
Contains more PotassiumPotassium +92.7%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +443.7%
Contains more CalciumCalcium +850%
Contains more IronIron +22.2%
Contains more CopperCopper +10.9%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +1746.2%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin EVitamin E +1105%
Contains more Vitamin DVitamin D +564%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B3Vitamin B3 +302.3%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more CholineCholine +19.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B12Vitamin B12 +23.5%
Contains more FolateFolate +650%
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin K ~0.1µg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +21.8%
Contains more FatsFats +1049.3%
Contains more WaterWater +15.6%
Contains more OtherOther +213.9%
~equal in Carbs ~0g

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2157.3%
Contains more Poly. FatPolyunsaturated fat +577.2%
Contains less Sat. FatSaturated fat -93.8%

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 raw
Lower in Cholesterol ok
Lower in Sodium 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 raw DV% diff.
Selenium 68.5µg 12.6µg 102%
Vitamin D 16.6µg 2.5µg 71%
Vitamin D 666IU 99IU 71%
Vitamin B3 9.254mg 2.3mg 43%
Vitamin B6 0.615mg 0.117mg 38%
Vitamin B12 1.62µg 2µg 16%
Vitamin E 2.41mg 0.2mg 15%
Cholesterol 78mg 39mg 13%
Phosphorus 304mg 220mg 12%
Fats 7.93g 0.69g 11%
Manganese 0.013mg 0.24mg 10%
Protein 23.45g 19.26g 8%
Saturated fat 1.911g 0.118g 8%
Monounsaturated fat 3.544g 0.157g 8%
Polyunsaturated fat 1.368g 0.202g 8%
Potassium 499mg 259mg 7%
Vitamin B5 0.417mg 0.75mg 7%
Calcium 6mg 57mg 5%
Calories 172kcal 88kcal 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B1 0.089mg 0.058mg 3%
Sodium 97mg 39mg 3%
Folate 2µg 15µg 3%
Vitamin A 43µg 21µg 2%
Choline 77.5mg 65mg 2%
Zinc 0.78mg 0.67mg 1%
Copper 0.046mg 0.051mg 1%
Iron 0.45mg 0.55mg 1%
Magnesium 35mg 31mg 1%
Vitamin B2 0.063mg 0.063mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.216mg 0%
Threonine 1.035mg 0.844mg 0%
Isoleucine 1.088mg 0.887mg 0%
Leucine 1.919mg 1.565mg 0%
Lysine 2.168mg 1.768mg 0%
Methionine 0.699mg 0.57mg 0%
Phenylalanine 0.922mg 0.752mg 0%
Valine 1.216mg 0.992mg 0%
Histidine 0.695mg 0.567mg 0%
Omega-3 - EPA 0.127g 0.033g N/A
Omega-3 - DHA 0.772g 0.074g N/A
Omega-3 - DPA 0.168g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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
72%
Swordfish
39%
Pacific saury raw
Minerals Daily Need Coverage Score
64%
Swordfish
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw 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

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 raw - 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.