Swordfish vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between swordfish and rockfish

Swordfish has more vitamin D, vitamin B3, vitamin B6, vitamin E, phosphorus, and vitamin B1; however, rockfish is richer in selenium and vitamin B2.
Swordfish's daily need coverage for vitamin D is 81% more.
Swordfish contains 5 times more vitamin E than rockfish. Swordfish contains 2.41mg of vitamin E, while rockfish contains 0.44mg.
Rockfish contains less saturated fat.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

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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.

Swordfish

Rockfish

Contains more IronIron	+25%
Contains more CopperCopper	+12.2%
Contains more ZincZinc	+81.4%
Contains more PhosphorusPhosphorus	+22.6%

Contains more CalciumCalcium	+183.3%
Contains more SeleniumSelenium	+11.2%

~equal in Magnesium ~33mg

~equal in Potassium ~467mg

~equal in Sodium ~89mg

~equal in Manganese ~0.013mg

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

Rockfish

Contains more Vitamin AVitamin A	+760%
Contains more Vitamin EVitamin E	+447.7%
Contains more Vitamin DVitamin D	+260.9%
Contains more Vitamin B1Vitamin B1	+229.6%
Contains more Vitamin B3Vitamin B3	+219.4%
Contains more Vitamin B6Vitamin B6	+155.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+258.7%
Contains more FolateFolate	+400%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.404mg

~equal in Vitamin B12 ~1.59µg

~equal in Choline ~78.7mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D	16.6µg	4.6µg	60%
Vitamin D	666IU	183IU	60%
Vitamin B3	9.254mg	2.897mg	40%
Vitamin B6	0.615mg	0.241mg	29%
Selenium	68.5µg	76.2µg	14%
Vitamin B2	0.063mg	0.226mg	13%
Vitamin E	2.41mg	0.44mg	13%
Fats	7.93g	1.62g	10%
Monounsaturated fat	3.544g	0.466g	8%
Phosphorus	304mg	248mg	8%
Saturated fat	1.911g	0.42g	7%
Cholesterol	78mg	61mg	6%
Polyunsaturated fat	1.368g	0.485g	6%
Vitamin B1	0.089mg	0.027mg	5%
Vitamin A	43µg	5µg	4%
Calories	172kcal	109kcal	3%
Zinc	0.78mg	0.43mg	3%
Protein	23.45g	22.23g	2%
Folate	2µg	10µg	2%
Potassium	499mg	467mg	1%
Copper	0.046mg	0.041mg	1%
Iron	0.45mg	0.36mg	1%
Vitamin B12	1.62µg	1.59µg	1%
Calcium	6mg	17mg	1%
Magnesium	35mg	33mg	0%
Sodium	97mg	89mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin B5	0.417mg	0.404mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat	0.056g	0.025g	N/A
Choline	77.5mg	78.7mg	0%
Tryptophan	0.265mg	0.296mg	0%
Threonine	1.035mg	1.014mg	0%
Isoleucine	1.088mg	1.06mg	0%
Leucine	1.919mg	1.835mg	0%
Lysine	2.168mg	2.188mg	0%
Methionine	0.699mg	0.707mg	0%
Phenylalanine	0.922mg	0.935mg	0%
Valine	1.216mg	1.106mg	0%
Histidine	0.695mg	0.502mg	0%
Omega-3 - EPA	0.127g	0.107g	N/A
Omega-3 - DHA	0.772g	0.238g	N/A
Omega-3 - DPA	0.168g	0.027g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.005g	N/A