Swordfish vs. Squid — In-Depth Nutrition Comparison
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Significant differences between swordfish and squid
- Swordfish has more vitamin B3 and vitamin B6; however, squid is richer in vitamin B12, iron, vitamin B2, copper, phosphorus, and selenium.
- Squid covers your daily vitamin B12 needs 158% more than swordfish.
- Squid has 4 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while squid has 2.189mg.
- Swordfish contains less cholesterol.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 less SodiumSodium | -87% |
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +27.7% |
| Contains more IronIron | +2308.9% |
| Contains more CopperCopper | +2069.6% |
| Contains more ZincZinc | +343.6% |
| Contains more PhosphorusPhosphorus | +90.8% |
| Contains more ManganeseManganese | +1507.7% |
| Contains more SeleniumSelenium | +30.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +423.5% |
| Contains more Vitamin B3Vitamin B3 | +322.8% |
| Contains more Vitamin B6Vitamin B6 | +127.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +372.1% |
| Contains more Vitamin B2Vitamin B2 | +2644.4% |
| Contains more Vitamin B5Vitamin B5 | +115.8% |
| Contains more Vitamin B12Vitamin B12 | +233.3% |
| Contains more FolateFolate | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 5.4µg | 158% |
| Iron | 0.45mg | 10.84mg | 130% |
| Vitamin B2 | 0.063mg | 1.729mg | 128% |
| Copper | 0.046mg | 0.998mg | 106% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Cholesterol | 78mg | 224mg | 49% |
| Vitamin B3 | 9.254mg | 2.189mg | 44% |
| Phosphorus | 304mg | 580mg | 39% |
| Selenium | 68.5µg | 89.6µg | 38% |
| Sodium | 97mg | 744mg | 28% |
| Vitamin B6 | 0.615mg | 0.27mg | 27% |
| Zinc | 0.78mg | 3.46mg | 24% |
| Vitamin A | 43µg | 203µg | 18% |
| Protein | 23.45g | 32.48g | 18% |
| Calcium | 6mg | 180mg | 17% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Fats | 7.93g | 1.4g | 10% |
| Vitamin B5 | 0.417mg | 0.9mg | 10% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Manganese | 0.013mg | 0.209mg | 9% |
| Monounsaturated fat | 3.544g | 0.162g | 8% |
| Saturated fat | 1.911g | 0.236g | 8% |
| Polyunsaturated fat | 1.368g | 0.268g | 7% |
| Vitamin B1 | 0.089mg | 0.017mg | 6% |
| Magnesium | 35mg | 60mg | 6% |
| Folate | 2µg | 24µg | 6% |
| Potassium | 499mg | 637mg | 4% |
| Calories | 172kcal | 158kcal | 1% |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.364mg | 0% |
| Threonine | 1.035mg | 1.398mg | 0% |
| Isoleucine | 1.088mg | 1.414mg | 0% |
| Leucine | 1.919mg | 2.287mg | 0% |
| Lysine | 2.168mg | 2.427mg | 0% |
| Methionine | 0.699mg | 0.733mg | 0% |
| Phenylalanine | 0.922mg | 1.164mg | 0% |
| Valine | 1.216mg | 1.419mg | 0% |
| Histidine | 0.695mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.127g | 0.078g | N/A |
| Omega-3 - DHA | 0.772g | 0.132g | N/A |
| Omega-3 - DPA | 0.168g | 0.012g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +466.4% |
| Contains more WaterWater | +11.7% |
| Contains more ProteinProtein | +38.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +833.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2087.7% |
| Contains more Poly. FatPolyunsaturated fat | +410.4% |
| Contains less Sat. FatSaturated fat | -87.7% |
