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Swordfish vs. Roe — In-Depth Nutrition Comparison

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How are Swordfish and Roe different?

  • Swordfish is richer in Vitamin B3, Vitamin B6, and Selenium, while Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, and Vitamin B1.
  • Roe covers your daily need of Vitamin B12 413% more than Swordfish.
  • Swordfish contains 4 times more Vitamin B3 than Roe. Swordfish contains 9.254mg of Vitamin B3, while Roe contains 2.192mg.
  • Swordfish is lower in Cholesterol.

Fish, swordfish, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Swordfish vs Roe 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.
:
5
Roe
Contains more Magnesium +34.6%
Contains more Potassium +76.3%
Contains less Sodium -17.1%
Contains more Selenium +32.5%
Contains more Calcium +366.7%
Contains more Iron +71.1%
Contains more Phosphorus +69.4%
Contains more Zinc +64.1%
Contains more Copper +178.3%
Equal in Manganese - 0.013
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Magnesium +34.6%
Contains more Potassium +76.3%
Contains less Sodium -17.1%
Contains more Selenium +32.5%
Contains more Calcium +366.7%
Contains more Iron +71.1%
Contains more Phosphorus +69.4%
Contains more Zinc +64.1%
Contains more Copper +178.3%
Equal in Manganese - 0.013

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.
:
7
Roe
Contains more Vitamin B3 +322.2%
Contains more Vitamin B6 +232.4%
Contains more Vitamin A +134.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.2%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +176.7%
Contains more Folate +4500%
Contains more Vitamin B12 +612.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0% 0%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B6 +232.4%
Contains more Vitamin A +134.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.2%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +176.7%
Contains more Folate +4500%
Contains more Vitamin B12 +612.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Roe
Contains more Water +16.4%
Contains more Protein +22%
Contains more Carbs +∞%
Contains more Other +622.2%
Equal in Fats - 8.23
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Water +16.4%
Contains more Protein +22%
Contains more Carbs +∞%
Contains more Other +622.2%
Equal in Fats - 8.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Roe
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +148.8%
Equal in Saturated Fat - 1.866
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +66.5%
Contains more Polyunsaturated fat +148.8%
Equal in Saturated Fat - 1.866

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Roe Opinion
Net carbs 0g 1.92g Roe
Protein 23.45g 28.62g Roe
Fats 7.93g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 172kcal 204kcal Roe
Calcium 6mg 28mg Roe
Iron 0.45mg 0.77mg Roe
Magnesium 35mg 26mg Swordfish
Phosphorus 304mg 515mg Roe
Potassium 499mg 283mg Swordfish
Sodium 97mg 117mg Swordfish
Zinc 0.78mg 1.28mg Roe
Copper 0.046mg 0.128mg Roe
Manganese 0.013mg 0.013mg
Selenium 68.5µg 51.7µg Swordfish
Vitamin A 129IU 303IU Roe
Vitamin A RAE 43µg 91µg Roe
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.089mg 0.277mg Roe
Vitamin B2 0.063mg 0.949mg Roe
Vitamin B3 9.254mg 2.192mg Swordfish
Vitamin B5 0.417mg 1.154mg Roe
Vitamin B6 0.615mg 0.185mg Swordfish
Folate 2µg 92µg Roe
Vitamin B12 1.62µg 11.54µg Roe
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.375mg Roe
Threonine 1.035mg 1.305mg Roe
Isoleucine 1.088mg 1.465mg Roe
Leucine 1.919mg 2.509mg Roe
Lysine 2.168mg 2.179mg Roe
Methionine 0.699mg 0.71mg Roe
Phenylalanine 0.922mg 1.401mg Roe
Valine 1.216mg 1.676mg Roe
Histidine 0.695mg 0.778mg Roe
Cholesterol 78mg 479mg Swordfish
Trans Fat 0.056g Roe
Saturated Fat 1.911g 1.866g Roe
Omega-3 - DHA 0.772g 1.747g Roe
Omega-3 - EPA 0.127g 1.26g Roe
Omega-3 - DPA 0.168g 0.105g Swordfish
Monounsaturated Fat 3.544g 2.129g Swordfish
Polyunsaturated fat 1.368g 3.404g Roe
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
91%
Swordfish
156%
Roe
Minerals Daily Need Coverage Score
64%
Swordfish
68%
Roe

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 401mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.