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Swordfish vs. Liver — In-Depth Nutrition Comparison

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Important differences between swordfish and liver

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, zinc, folate, and vitamin C than swordfish.
  • Liver's daily need coverage for vitamin B12 is 710% more.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Swordfish vs Liver 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%
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +232.7%
Contains more PhosphorusPhosphorus +26.1%
Contains more CalciumCalcium +66.7%
Contains more IronIron +3882.2%
Contains more CopperCopper +1278.3%
Contains more ZincZinc +761.5%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +2207.7%
~equal in Selenium ~67.5µg

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%
Liver
7
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12469.8%
Contains more Vitamin B1Vitamin B1 +189.9%
Contains more Vitamin B2Vitamin B2 +3385.7%
Contains more Vitamin B5Vitamin B5 +1044.8%
Contains more Vitamin B12Vitamin B12 +1052.5%
Contains more FolateFolate +8050%
~equal in Vitamin B3 ~8.435mg
~equal in Vitamin B6 ~0.57mg

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +80.2%
Contains more ProteinProtein +11%
Contains more CarbsCarbs +∞%
Contains more OtherOther +316.7%
~equal in Water ~64.32g

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
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +462.5%
Contains more Poly. FatPolyunsaturated fat +30.3%
Contains less Sat. FatSaturated fat -26.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Liver DV% diff.
Vitamin B12 1.62µg 18.67µg 710%
Vitamin A 43µg 5405µg 596%
Iron 0.45mg 17.92mg 218%
Vitamin B2 0.063mg 2.196mg 164%
Cholesterol 78mg 355mg 92%
Vitamin B5 0.417mg 4.774mg 87%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Copper 0.046mg 0.634mg 65%
Zinc 0.78mg 6.72mg 54%
Folate 2µg 163µg 40%
Vitamin C 0mg 23.6mg 26%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Vitamin B1 0.089mg 0.258mg 14%
Manganese 0.013mg 0.3mg 12%
Potassium 499mg 150mg 10%
Phosphorus 304mg 241mg 9%
Monounsaturated fat 3.544g 0.63g 7%
Magnesium 35mg 14mg 5%
Protein 23.45g 26.02g 5%
Fats 7.93g 4.4g 5%
Vitamin B3 9.254mg 8.435mg 5%
Vitamin B6 0.615mg 0.57mg 3%
Sodium 97mg 49mg 2%
Selenium 68.5µg 67.5µg 2%
Polyunsaturated fat 1.368g 1.05g 2%
Saturated fat 1.911g 1.41g 2%
Carbs 0g 3.76g 1%
Calories 172kcal 165kcal 0%
Net carbs 0g 3.76g N/A
Calcium 6mg 10mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.366mg 0%
Threonine 1.035mg 1.107mg 0%
Isoleucine 1.088mg 1.32mg 0%
Leucine 1.919mg 2.319mg 0%
Lysine 2.168mg 2.007mg 0%
Methionine 0.699mg 0.645mg 0%
Phenylalanine 0.922mg 1.274mg 0%
Valine 1.216mg 1.607mg 0%
Histidine 0.695mg 0.708mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0.03g N/A
Omega-3 - DPA 0.168g 0.04g 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 Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
422%
Liver
Minerals Daily Need Coverage Score
64%
Swordfish
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 277mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 0.501g)
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.
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.