Swordfish vs. Pork — In-Depth Nutrition Comparison
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Summary of differences between swordfish and pork
- Swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, vitamin E, and vitamin B6, while pork has more vitamin B1, vitamin B2, and zinc.
- Swordfish covers your daily need for vitamin D, 102% more than pork.
- Swordfish contains 8 times more vitamin E than pork. While swordfish contains 2.41mg of vitamin E, pork contains only 0.29mg.
- The amount of saturated fat in swordfish is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.
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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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +18% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +51.2% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +93.3% |
| Contains more CopperCopper | +58.7% |
| Contains more ZincZinc | +206.4% |
| Contains less SodiumSodium | -36.1% |
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.
| Contains more Vitamin AVitamin A | +2050% |
| Contains more Vitamin EVitamin E | +731% |
| Contains more Vitamin DVitamin D | +1176.9% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B6Vitamin B6 | +32.5% |
| Contains more Vitamin B12Vitamin B12 | +131.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +885.4% |
| Contains more Vitamin B2Vitamin B2 | +409.5% |
| Contains more Vitamin B5Vitamin B5 | +67.4% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +21.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18% |
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +75.5% |
| Contains more OtherOther | +147.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.5% |
| Contains more Poly. FatPolyunsaturated fat | +14% |
| Contains more Mono. FatMonounsaturated fat | +74.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin D | 16.6µg | 1.3µg | 77% |
| Vitamin D | 666IU | 53IU | 77% |
| Vitamin B1 | 0.089mg | 0.877mg | 66% |
| Selenium | 68.5µg | 45.3µg | 42% |
| Vitamin B12 | 1.62µg | 0.7µg | 38% |
| Vitamin B3 | 9.254mg | 5.037mg | 26% |
| Vitamin B2 | 0.063mg | 0.321mg | 20% |
| Saturated fat | 1.911g | 5.23g | 15% |
| Zinc | 0.78mg | 2.39mg | 15% |
| Vitamin E | 2.41mg | 0.29mg | 14% |
| Vitamin B6 | 0.615mg | 0.464mg | 12% |
| Fats | 7.93g | 13.92g | 9% |
| Protein | 23.45g | 27.32g | 8% |
| Phosphorus | 304mg | 246mg | 8% |
| Monounsaturated fat | 3.544g | 6.19g | 7% |
| Vitamin B5 | 0.417mg | 0.698mg | 6% |
| Vitamin A | 43µg | 2µg | 5% |
| Iron | 0.45mg | 0.87mg | 5% |
| Calories | 172kcal | 242kcal | 4% |
| Copper | 0.046mg | 0.073mg | 3% |
| Choline | 77.5mg | 93.9mg | 3% |
| Sodium | 97mg | 62mg | 2% |
| Potassium | 499mg | 423mg | 2% |
| Magnesium | 35mg | 28mg | 2% |
| Calcium | 6mg | 19mg | 1% |
| Folate | 2µg | 5µg | 1% |
| Cholesterol | 78mg | 80mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Polyunsaturated fat | 1.368g | 1.2g | 1% |
| Manganese | 0.013mg | 0.009mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.338mg | 0% |
| Threonine | 1.035mg | 1.234mg | 0% |
| Isoleucine | 1.088mg | 1.26mg | 0% |
| Leucine | 1.919mg | 2.177mg | 0% |
| Lysine | 2.168mg | 2.446mg | 0% |
| Methionine | 0.699mg | 0.712mg | 0% |
| Phenylalanine | 0.922mg | 1.086mg | 0% |
| Valine | 1.216mg | 1.473mg | 0% |
| Histidine | 0.695mg | 1.067mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
72%
54%
Minerals Daily Need Coverage Score
64%
55%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 3.319g)
Which food is cheaper?
Swordfish is cheaper (difference - $0.8)
Which food contains less Sodium?
Pork contains less Sodium (difference - 35mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.