Swordfish vs. Shad — In-Depth Nutrition Comparison
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What are the main differences between swordfish and shad?
- Swordfish is richer in vitamin B12, selenium, and vitamin B6, yet shad is richer in vitamin B2, iron, vitamin B3, vitamin B5, vitamin B1, and phosphorus.
- Swordfish's daily need coverage for vitamin B12 is 62% higher.
- Swordfish contains less cholesterol.
We used Fish, swordfish, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.
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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 ZincZinc | +66% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +175.6% |
| Contains more CopperCopper | +78.3% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +315.4% |
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 AVitamin A | +19.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
| Contains more Vitamin B12Vitamin B12 | +1057.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105.6% |
| Contains more Vitamin B2Vitamin B2 | +388.9% |
| Contains more Vitamin B3Vitamin B3 | +16.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 1.62µg | 0.14µg | 62% |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B2 | 0.063mg | 0.308mg | 19% |
| Vitamin E | 2.41mg | 16% | |
| Fats | 7.93g | 17.65g | 15% |
| Choline | 77.5mg | 14% | |
| Vitamin B6 | 0.615mg | 0.462mg | 12% |
| Iron | 0.45mg | 1.24mg | 10% |
| Saturated fat | 1.911g | 9% | |
| Vitamin B3 | 9.254mg | 10.769mg | 9% |
| Monounsaturated fat | 3.544g | 9% | |
| Polyunsaturated fat | 1.368g | 9% | |
| Vitamin B5 | 0.417mg | 0.865mg | 9% |
| Vitamin B1 | 0.089mg | 0.183mg | 8% |
| Phosphorus | 304mg | 349mg | 6% |
| Cholesterol | 78mg | 96mg | 6% |
| Calcium | 6mg | 60mg | 5% |
| Folate | 2µg | 17µg | 4% |
| Calories | 172kcal | 252kcal | 4% |
| Copper | 0.046mg | 0.082mg | 4% |
| Zinc | 0.78mg | 0.47mg | 3% |
| Protein | 23.45g | 21.71g | 3% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Vitamin A | 43µg | 36µg | 1% |
| Sodium | 97mg | 65mg | 1% |
| Magnesium | 35mg | 38mg | 1% |
| Potassium | 499mg | 492mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.243mg | 0% |
| Threonine | 1.035mg | 0.952mg | 0% |
| Isoleucine | 1.088mg | 1mg | 0% |
| Leucine | 1.919mg | 1.764mg | 0% |
| Lysine | 2.168mg | 1.993mg | 0% |
| Methionine | 0.699mg | 0.642mg | 0% |
| Phenylalanine | 0.922mg | 0.847mg | 0% |
| Valine | 1.216mg | 1.118mg | 0% |
| Histidine | 0.695mg | 0.639mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.3% |
| Contains more FatsFats | +122.6% |
| Contains more OtherOther | +294.4% |
~equal in
Protein
~21.71g
~equal in
Carbs
~0g
