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  6. Swordfish vs. Chia seeds

Swordfish vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between swordfish and chia seeds?

  • Swordfish is higher in vitamin B12, yet chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B1, and zinc.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Seeds, chia seeds, dried types in this article.

Infographic

Swordfish vs Chia seeds infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +22.6%
Contains more SeleniumSelenium +24.1%
Contains more MagnesiumMagnesium +857.1%
Contains more CalciumCalcium +10416.7%
Contains more IronIron +1615.6%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +487.2%
Contains more PhosphorusPhosphorus +182.9%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +20846.2%

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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +382%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +596.6%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more FolateFolate +2350%
~equal in Vitamin B3 ~8.83mg

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +41.8%
Contains more WaterWater +1076.9%
Contains more FatsFats +287.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1233.3%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +53.5%
Contains more Poly. FatPolyunsaturated fat +1629.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Chia seeds DV% diff.
Polyunsaturated fat 1.368g 23.665g 149%
Fiber 0g 34.4g 138%
Manganese 0.013mg 2.723mg 118%
Copper 0.046mg 0.924mg 98%
Iron 0.45mg 7.72mg 91%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Phosphorus 304mg 860mg 79%
Magnesium 35mg 335mg 71%
Vitamin B12 1.62µg 0µg 68%
Calcium 6mg 631mg 63%
Vitamin B6 0.615mg 47%
Vitamin B1 0.089mg 0.62mg 44%
Zinc 0.78mg 4.58mg 35%
Fats 7.93g 30.74g 35%
Cholesterol 78mg 0mg 26%
Selenium 68.5µg 55.2µg 24%
Calories 172kcal 486kcal 16%
Protein 23.45g 16.54g 14%
Carbs 0g 42.12g 14%
Choline 77.5mg 14%
Vitamin E 2.41mg 0.5mg 13%
Folate 2µg 49µg 12%
Vitamin B5 0.417mg 8%
Vitamin B2 0.063mg 0.17mg 8%
Saturated fat 1.911g 3.33g 6%
Vitamin A 43µg 5%
Sodium 97mg 16mg 4%
Vitamin B3 9.254mg 8.83mg 3%
Potassium 499mg 407mg 3%
Monounsaturated fat 3.544g 2.309g 3%
Vitamin C 0mg 1.6mg 2%
Net carbs 0g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g 0.14g N/A
Tryptophan 0.265mg 0.436mg 0%
Threonine 1.035mg 0.709mg 0%
Isoleucine 1.088mg 0.801mg 0%
Leucine 1.919mg 1.371mg 0%
Lysine 2.168mg 0.97mg 0%
Methionine 0.699mg 0.588mg 0%
Phenylalanine 0.922mg 1.016mg 0%
Valine 1.216mg 0.95mg 0%
Histidine 0.695mg 0.531mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
32%
Chia seeds
Minerals Daily Need Coverage Score
64%
Swordfish
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.419g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 81mg)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.