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Swordfish vs. Sablefish — In-Depth Nutrition Comparison

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How are Swordfish and Sablefish different?

  • Swordfish is higher in Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B12, however, Sablefish is richer in Iron, Vitamin B5, Magnesium, and Vitamin A RAE.
  • Daily need coverage for Selenium from Swordfish is 39% higher.
  • Swordfish contains 2 times more Vitamin B3 than Sablefish. While Swordfish contains 9.254mg of Vitamin B3, Sablefish contains only 5.128mg.
  • Swordfish has less Saturated Fat.

Fish, swordfish, cooked, dry heat and Fish, sablefish, cooked, dry heat are the varieties used in this article.

Infographic

Swordfish vs Sablefish 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.
Contains more Phosphorus +41.4%
Contains more Zinc +90.2%
Contains more Copper +64.3%
Contains more Selenium +46.4%
Contains more Calcium +650%
Contains more Iron +264.4%
Contains more Magnesium +102.9%
Contains less Sodium -25.8%
Contains more Manganese +46.2%
Equal in Potassium - 459
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 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +41.4%
Contains more Zinc +90.2%
Contains more Copper +64.3%
Contains more Selenium +46.4%
Contains more Calcium +650%
Contains more Iron +264.4%
Contains more Magnesium +102.9%
Contains less Sodium -25.8%
Contains more Manganese +46.2%
Equal in Potassium - 459

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.
:
Contains more Vitamin B3 +80.5%
Contains more Vitamin B6 +77.7%
Contains more Vitamin B12 +12.5%
Contains more Vitamin A +162%
Contains more Vitamin B1 +37.1%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B5 +107.4%
Contains more Folate +750%
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 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0% 0%
Contains more Vitamin B3 +80.5%
Contains more Vitamin B6 +77.7%
Contains more Vitamin B12 +12.5%
Contains more Vitamin A +162%
Contains more Vitamin B1 +37.1%
Contains more Vitamin B2 +82.5%
Contains more Vitamin B5 +107.4%
Contains more Folate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.4%
Contains more Fats +147.4%
Equal in Water - 62.85
Equal in Other - 0.34
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Protein +36.4%
Contains more Fats +147.4%
Equal in Water - 62.85
Equal in Other - 0.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +191.4%
Contains more Polyunsaturated fat +91.4%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +191.4%
Contains more Polyunsaturated fat +91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Sablefish Opinion
Protein 23.45g 17.19g Swordfish
Fats 7.93g 19.62g Sablefish
Calories 172kcal 250kcal Sablefish
Calcium 6mg 45mg Sablefish
Iron 0.45mg 1.64mg Sablefish
Magnesium 35mg 71mg Sablefish
Phosphorus 304mg 215mg Swordfish
Potassium 499mg 459mg Swordfish
Sodium 97mg 72mg Sablefish
Zinc 0.78mg 0.41mg Swordfish
Copper 0.046mg 0.028mg Swordfish
Manganese 0.013mg 0.019mg Sablefish
Selenium 68.5µg 46.8µg Swordfish
Vitamin A 129IU 338IU Sablefish
Vitamin A RAE 43µg 102µg Sablefish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.122mg Sablefish
Vitamin B2 0.063mg 0.115mg Sablefish
Vitamin B3 9.254mg 5.128mg Swordfish
Vitamin B5 0.417mg 0.865mg Sablefish
Vitamin B6 0.615mg 0.346mg Swordfish
Folate 2µg 17µg Sablefish
Vitamin B12 1.62µg 1.44µg Swordfish
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.193mg Swordfish
Threonine 1.035mg 0.754mg Swordfish
Isoleucine 1.088mg 0.792mg Swordfish
Leucine 1.919mg 1.397mg Swordfish
Lysine 2.168mg 1.579mg Swordfish
Methionine 0.699mg 0.509mg Swordfish
Phenylalanine 0.922mg 0.671mg Swordfish
Valine 1.216mg 0.886mg Swordfish
Histidine 0.695mg 0.506mg Swordfish
Cholesterol 78mg 63mg Sablefish
Trans Fat 0.056g Sablefish
Saturated Fat 1.911g 4.099g Swordfish
Omega-3 - DHA 0.772g 0.92g Sablefish
Omega-3 - EPA 0.127g 0.867g Sablefish
Omega-3 - DPA 0.168g 0.216g Sablefish
Monounsaturated Fat 3.544g 10.328g Sablefish
Polyunsaturated fat 1.368g 2.618g Sablefish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Sablefish
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
91%
Swordfish
38%
Sablefish
Minerals Daily Need Coverage Score
64%
Swordfish
55%
Sablefish

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.188g)
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 15mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.