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  6. Swordfish vs. Pork chop

Swordfish vs. Pork chop — In-Depth Nutrition Comparison

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Differences between Swordfish and Pork chop

  • Swordfish is higher in Vitamin D, Selenium, Vitamin B12, Vitamin E , and Vitamin B6, however, Pork chop is richer in Vitamin B1, Zinc, Vitamin B2, and Vitamin B5.
  • Swordfish's daily need coverage for Vitamin D is 104% higher.
  • Swordfish has 11 times more Vitamin E than Pork chop. While Swordfish has 2.41mg of Vitamin E , Pork chop has only 0.21mg.
  • Swordfish has less Saturated Fat.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Swordfish vs Pork chop 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.
Swordfish
Swordfish
5
:
5
Pork chop
Pork chop
Contains more Magnesium +75%
Contains more Phosphorus +26.1%
Contains more Potassium +58.4%
Contains more Manganese +30%
Contains more Selenium +88.2%
Contains more Calcium +833.3%
Contains more Iron +93.3%
Contains less Sodium -23.7%
Contains more Zinc +303.8%
Contains more Copper +128.3%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Magnesium +75%
Contains more Phosphorus +26.1%
Contains more Potassium +58.4%
Contains more Manganese +30%
Contains more Selenium +88.2%
Contains more Calcium +833.3%
Contains more Iron +93.3%
Contains less Sodium -23.7%
Contains more Zinc +303.8%
Contains more Copper +128.3%

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.
Swordfish
Swordfish
8
:
3
Pork chop
Pork chop
Contains more Vitamin A +760%
Contains more Vitamin E +1047.6%
Contains more Vitamin D +1560%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +25.8%
Contains more Folate +∞%
Contains more Vitamin B12 +145.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +450.6%
Contains more Vitamin B2 +396.8%
Contains more Vitamin B5 +164.7%
Swordfish
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%
Pork chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin A +760%
Contains more Vitamin E +1047.6%
Contains more Vitamin D +1560%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +25.8%
Contains more Folate +∞%
Contains more Vitamin B12 +145.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +450.6%
Contains more Vitamin B2 +396.8%
Contains more Vitamin B5 +164.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
1
:
3
Pork chop
Pork chop
Contains more Water +11.1%
Contains more Fats +81%
Contains more Other +33.3%
Equal in Protein - 23.72
Equal in Water - 61.45
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Water +11.1%
Contains more Fats +81%
Contains more Other +33.3%
Equal in Protein - 23.72
Equal in Water - 61.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Pork chop
Pork chop
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +37.9%
Contains more Polyunsaturated fat +38.5%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Pork chop
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +37.9%
Contains more Polyunsaturated fat +38.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Pork chop
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Pork chop Opinion
Protein 23.45g 23.72g Pork chop
Fats 7.93g 14.35g Pork chop
Calories 172kcal 231kcal Pork chop
Calcium 6mg 56mg Pork chop
Iron 0.45mg 0.87mg Pork chop
Magnesium 35mg 20mg Swordfish
Phosphorus 304mg 241mg Swordfish
Potassium 499mg 315mg Swordfish
Sodium 97mg 74mg Pork chop
Zinc 0.78mg 3.15mg Pork chop
Copper 0.046mg 0.105mg Pork chop
Manganese 0.013mg 0.01mg Swordfish
Selenium 68.5µg 36.4µg Swordfish
Vitamin A 129IU 15IU Swordfish
Vitamin A RAE 43µg 4µg Swordfish
Vitamin E 2.41mg 0.21mg Swordfish
Vitamin D 666IU 40IU Swordfish
Vitamin D 16.6µg 1µg Swordfish
Vitamin B1 0.089mg 0.49mg Pork chop
Vitamin B2 0.063mg 0.313mg Pork chop
Vitamin B3 9.254mg 7.927mg Swordfish
Vitamin B5 0.417mg 1.104mg Pork chop
Vitamin B6 0.615mg 0.489mg Swordfish
Folate 2µg 0µg Swordfish
Vitamin B12 1.62µg 0.66µg Swordfish
Vitamin K 0.1µg 0µg Swordfish
Tryptophan 0.265mg 0.282mg Pork chop
Threonine 1.035mg 1.043mg Pork chop
Isoleucine 1.088mg 1.123mg Pork chop
Leucine 1.919mg 1.952mg Pork chop
Lysine 2.168mg 2.109mg Swordfish
Methionine 0.699mg 0.65mg Swordfish
Phenylalanine 0.922mg 0.985mg Pork chop
Valine 1.216mg 1.2mg Swordfish
Histidine 0.695mg 0.965mg Pork chop
Cholesterol 78mg 78mg
Trans Fat 0.056g 0.066g Swordfish
Saturated Fat 1.911g 4.339g Swordfish
Omega-3 - DHA 0.772g 0.001g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0.011g Swordfish
Monounsaturated Fat 3.544g 4.887g Pork chop
Polyunsaturated fat 1.368g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.022g 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Pork chop
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
95%
Swordfish
53%
Pork chop
Minerals Daily Need Coverage Score
64%
Swordfish
53%
Pork chop

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.428g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.8)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 23mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (78 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.