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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Roe
Contains more Potassium +76.3%
Contains more Magnesium +34.6%
Contains less Sodium -17.1%
Contains more Iron +71.1%
Contains more Calcium +366.7%
Contains more Copper +178.3%
Contains more Zinc +64.1%
Contains more Phosphorus +69.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Potassium +76.3%
Contains more Magnesium +34.6%
Contains less Sodium -17.1%
Contains more Iron +71.1%
Contains more Calcium +366.7%
Contains more Copper +178.3%
Contains more Zinc +64.1%
Contains more Phosphorus +69.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C +∞%
Contains more Vitamin A +134.9%
Contains more Vitamin B1 +211.2%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +176.7%
Contains more Vitamin B12 +612.3%
Contains more Folate +4500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B6 +232.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +134.9%
Contains more Vitamin B1 +211.2%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +176.7%
Contains more Vitamin B12 +612.3%
Contains more Folate +4500%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
95
Swordfish
169
Roe
Mineral Summary Score
33
Swordfish
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Swordfish
172%
Roe
Carbohydrates
0%
Swordfish
2%
Roe
Fats
37%
Swordfish
38%
Roe

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Roe
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Swordfish Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 401mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 20mg)
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 contains less Sugars?
Roe
Roe contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Swordfish Roe Opinion
Calories 172 204 Roe
Protein 23.45 28.62 Roe
Fats 7.93 8.23 Roe
Vitamin C 0 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 78 479 Swordfish
Vitamin D 666 Swordfish
Iron 0.45 0.77 Roe
Calcium 6 28 Roe
Potassium 499 283 Swordfish
Magnesium 35 26 Swordfish
Sugars 0 Roe
Fiber 0 0
Copper 0.046 0.128 Roe
Zinc 0.78 1.28 Roe
Starch
Phosphorus 304 515 Roe
Sodium 97 117 Swordfish
Vitamin A 129 303 Roe
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.277 Roe
Vitamin B2 0.063 0.949 Roe
Vitamin B3 9.254 2.192 Swordfish
Vitamin B5 0.417 1.154 Roe
Vitamin B6 0.615 0.185 Swordfish
Vitamin B12 1.62 11.54 Roe
Vitamin K 0.1 Swordfish
Folate 2 92 Roe
Trans Fat 0.056 Roe
Saturated Fat 1.911 1.866 Roe
Monounsaturated Fat 3.544 2.129 Swordfish
Polyunsaturated fat 1.368 3.404 Roe
Tryptophan 0.265 0.375 Roe
Threonine 1.035 1.305 Roe
Isoleucine 1.088 1.465 Roe
Leucine 1.919 2.509 Roe
Lysine 2.168 2.179 Roe
Methionine 0.699 0.71 Roe
Phenylalanine 0.922 1.401 Roe
Valine 1.216 1.676 Roe
Histidine 0.695 0.778 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.