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Swordfish vs. Skipjack tuna — In-Depth Nutrition Comparison

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Differences between swordfish and skipjack tuna

  • Swordfish is higher in selenium; however, skipjack tuna is richer in vitamin B3, vitamin B6, vitamin B12, iron, and copper.
  • Skipjack tuna's daily need coverage for vitamin B3 is 59% higher.
  • Swordfish has 5 times more saturated fat than skipjack tuna. While swordfish has 1.911g of saturated fat, skipjack tuna has only 0.42g.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Swordfish vs Skipjack tuna 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.
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more SeleniumSelenium +46.4%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +516.7%
Contains more IronIron +255.6%
Contains more CopperCopper +139.1%
Contains more ZincZinc +34.6%
Contains less SodiumSodium -51.5%
Contains more ManganeseManganese +46.2%
~equal in Potassium ~522mg
~equal in Phosphorus ~285mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +134.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +93.7%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more Vitamin B12Vitamin B12 +35.2%
Contains more FolateFolate +400%

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +514.7%
Contains more ProteinProtein +20.3%
Contains more OtherOther +2183.3%
~equal in Carbs ~0g
~equal in Water ~62.28g

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +1358.4%
Contains more Poly. FatPolyunsaturated fat +239.5%
Contains less Sat. FatSaturated fat -78%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Skipjack tuna DV% diff.
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B3 9.254mg 18.756mg 59%
Selenium 68.5µg 46.8µg 39%
Vitamin B6 0.615mg 0.981mg 28%
Vitamin B12 1.62µg 2.19µg 24%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Iron 0.45mg 1.6mg 14%
Protein 23.45g 28.21g 10%
Fats 7.93g 1.29g 10%
Monounsaturated fat 3.544g 0.243g 8%
Saturated fat 1.911g 0.42g 7%
Copper 0.046mg 0.11mg 7%
Cholesterol 78mg 60mg 6%
Polyunsaturated fat 1.368g 0.403g 6%
Vitamin B2 0.063mg 0.122mg 5%
Vitamin B1 0.089mg 0.038mg 4%
Vitamin A 43µg 18µg 3%
Phosphorus 304mg 285mg 3%
Calcium 6mg 37mg 3%
Calories 172kcal 132kcal 2%
Folate 2µg 10µg 2%
Zinc 0.78mg 1.05mg 2%
Magnesium 35mg 44mg 2%
Sodium 97mg 47mg 2%
Vitamin B5 0.417mg 0.485mg 1%
Potassium 499mg 522mg 1%
Vitamin C 0mg 1mg 1%
Manganese 0.013mg 0.019mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.316mg 0%
Threonine 1.035mg 1.237mg 0%
Isoleucine 1.088mg 1.3mg 0%
Leucine 1.919mg 2.293mg 0%
Lysine 2.168mg 2.59mg 0%
Methionine 0.699mg 0.835mg 0%
Phenylalanine 0.922mg 1.101mg 0%
Valine 1.216mg 1.453mg 0%
Histidine 0.695mg 0.83mg 0%
Omega-3 - EPA 0.127g 0.091g N/A
Omega-3 - DHA 0.772g 0.237g N/A
Omega-3 - DPA 0.168g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
72%
Swordfish
72%
Skipjack tuna
Minerals Daily Need Coverage Score
64%
Swordfish
60%
Skipjack tuna

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $8)
Which food is lower in Cholesterol?
Skipjack tuna
Skipjack tuna is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Skipjack tuna
Skipjack tuna is lower in Saturated fat (difference - 1.491g)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.