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  6. Swordfish vs. Shark

Swordfish vs. Shark — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Shark?

  • Swordfish is richer in Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Potassium, Vitamin E , and Vitamin B12, yet Shark is richer in Vitamin B5.
  • Swordfish's daily need coverage for Vitamin D is 107% higher.
  • Swordfish has 3 times more Vitamin B3 than Shark. Swordfish has 9.254mg of Vitamin B3, while Shark has 2.938mg.
  • Shark contains less Cholesterol.

We used Fish, swordfish, cooked, dry heat and Fish, shark, mixed species, raw types in this comparison.

Infographic

Swordfish vs Shark 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.
Swordfish
Swordfish
5
:
5
Shark
Shark
Contains more Phosphorus +44.8%
Contains more Potassium +211.9%
Contains more Zinc +81.4%
Contains more Copper +39.4%
Contains more Selenium +87.7%
Contains more Calcium +466.7%
Contains more Iron +86.7%
Contains more Magnesium +40%
Contains less Sodium -18.6%
Contains more Manganese +15.4%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Shark
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Contains more Phosphorus +44.8%
Contains more Potassium +211.9%
Contains more Zinc +81.4%
Contains more Copper +39.4%
Contains more Selenium +87.7%
Contains more Calcium +466.7%
Contains more Iron +86.7%
Contains more Magnesium +40%
Contains less Sodium -18.6%
Contains more Manganese +15.4%

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.
Swordfish
Swordfish
7
:
3
Shark
Shark
Contains more Vitamin E +141%
Contains more Vitamin D +2666.7%
Contains more Vitamin B1 +111.9%
Contains more Vitamin B3 +215%
Contains more Vitamin B6 +53.8%
Contains more Vitamin A +80.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +50%
Equal in Vitamin B2 - 0.062
Equal in Vitamin B12 - 1.49
Equal in Vitamin K - 0.1
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Shark
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
Contains more Vitamin E +141%
Contains more Vitamin D +2666.7%
Contains more Vitamin B1 +111.9%
Contains more Vitamin B3 +215%
Contains more Vitamin B6 +53.8%
Contains more Vitamin A +80.6%
Contains more Vitamin B5 +66.7%
Contains more Folate +50%
Equal in Vitamin B2 - 0.062
Equal in Vitamin B12 - 1.49
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
2
Shark
Shark
Contains more Protein +11.8%
Contains more Fats +75.8%
Contains more Other +158.3%
Equal in Water - 73.58
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Shark
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more Protein +11.8%
Contains more Fats +75.8%
Contains more Other +158.3%
Equal in Water - 73.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Shark
Shark
Contains more Monounsaturated Fat +96%
Contains more Polyunsaturated fat +14.5%
Contains less Saturated Fat -51.6%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Shark
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Contains more Monounsaturated Fat +96%
Contains more Polyunsaturated fat +14.5%
Contains less Saturated Fat -51.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Shark Opinion
Protein 23.45g 20.98g Swordfish
Fats 7.93g 4.51g Swordfish
Calories 172kcal 130kcal Swordfish
Calcium 6mg 34mg Shark
Iron 0.45mg 0.84mg Shark
Magnesium 35mg 49mg Shark
Phosphorus 304mg 210mg Swordfish
Potassium 499mg 160mg Swordfish
Sodium 97mg 79mg Shark
Zinc 0.78mg 0.43mg Swordfish
Copper 0.046mg 0.033mg Swordfish
Manganese 0.013mg 0.015mg Shark
Selenium 68.5µg 36.5µg Swordfish
Vitamin A 129IU 233IU Shark
Vitamin A RAE 43µg 70µg Shark
Vitamin E 2.41mg 1mg Swordfish
Vitamin D 666IU 24IU Swordfish
Vitamin D 16.6µg 0.6µg Swordfish
Vitamin B1 0.089mg 0.042mg Swordfish
Vitamin B2 0.063mg 0.062mg Swordfish
Vitamin B3 9.254mg 2.938mg Swordfish
Vitamin B5 0.417mg 0.695mg Shark
Vitamin B6 0.615mg 0.4mg Swordfish
Folate 2µg 3µg Shark
Vitamin B12 1.62µg 1.49µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.235mg Swordfish
Threonine 1.035mg 0.92mg Swordfish
Isoleucine 1.088mg 0.967mg Swordfish
Leucine 1.919mg 1.705mg Swordfish
Lysine 2.168mg 1.926mg Swordfish
Methionine 0.699mg 0.621mg Swordfish
Phenylalanine 0.922mg 0.819mg Swordfish
Valine 1.216mg 1.081mg Swordfish
Histidine 0.695mg 0.618mg Swordfish
Cholesterol 78mg 51mg Shark
Trans Fat 0.056g Shark
Saturated Fat 1.911g 0.925g Shark
Omega-3 - DHA 0.772g 0.527g Swordfish
Omega-3 - EPA 0.127g 0.316g Shark
Omega-3 - DPA 0.168g 0.109g Swordfish
Monounsaturated Fat 3.544g 1.808g Swordfish
Polyunsaturated fat 1.368g 1.195g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Shark
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
95%
Swordfish
38%
Shark
Minerals Daily Need Coverage Score
64%
Swordfish
41%
Shark

Comparison summary

Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Shark
Shark contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Shark
Shark is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Shark
Shark is lower in Saturated Fat (difference - 0.986g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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 to 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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.