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Swordfish vs. Soy sauce — In-Depth Nutrition Comparison

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The main differences between swordfish and soy sauce

  • Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, soy sauce has more manganese.
  • Daily need coverage for sodium for soy sauce is 235% higher.
  • Soy sauce is lower in cholesterol.
  • Soy sauce has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Soy sauce made from soy and wheat (shoyu).

Infographic

Swordfish vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more PotassiumPotassium +14.7%
Contains more PhosphorusPhosphorus +83.1%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +13600%
Contains more MagnesiumMagnesium +111.4%
Contains more CalciumCalcium +450%
Contains more IronIron +222.2%
Contains more ZincZinc +11.5%
Contains more ManganeseManganese +7730.8%
~equal in Copper ~0.043mg

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B3Vitamin B3 +321.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +315.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +323.5%
Contains more Vitamin B2Vitamin B2 +161.9%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +188.1%
Contains more FatsFats +1291.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4125%
~equal in Water ~71.15g

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +3927.3%
Contains more Poly. FatPolyunsaturated fat +420.2%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Soy sauce DV% diff.
Sodium 97mg 5493mg 235%
Selenium 68.5µg 0.5µg 124%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Manganese 0.013mg 1.018mg 44%
Vitamin B3 9.254mg 2.196mg 44%
Vitamin B6 0.615mg 0.148mg 36%
Protein 23.45g 8.14g 31%
Cholesterol 78mg 0mg 26%
Phosphorus 304mg 166mg 20%
Vitamin E 2.41mg 0mg 16%
Iron 0.45mg 1.45mg 13%
Choline 77.5mg 18.3mg 11%
Fats 7.93g 0.57g 11%
Magnesium 35mg 74mg 9%
Monounsaturated fat 3.544g 0.088g 9%
Saturated fat 1.911g 0.073g 8%
Vitamin B2 0.063mg 0.165mg 8%
Polyunsaturated fat 1.368g 0.263g 7%
Calories 172kcal 53kcal 6%
Vitamin A 43µg 0µg 5%
Vitamin B1 0.089mg 0.033mg 5%
Fiber 0g 0.8g 3%
Calcium 6mg 33mg 3%
Folate 2µg 14µg 3%
Potassium 499mg 435mg 2%
Vitamin B5 0.417mg 0.297mg 2%
Carbs 0g 4.93g 2%
Zinc 0.78mg 0.87mg 1%
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Copper 0.046mg 0.043mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.096mg 0%
Threonine 1.035mg 0.271mg 0%
Isoleucine 1.088mg 0.318mg 0%
Leucine 1.919mg 0.537mg 0%
Lysine 2.168mg 0.381mg 0%
Methionine 0.699mg 0.097mg 0%
Phenylalanine 0.922mg 0.353mg 0%
Valine 1.216mg 0.332mg 0%
Histidine 0.695mg 0.174mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g 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 Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
64%
Swordfish
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 5396mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 15)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.838g)
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

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.