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Swordfish vs. Sunfish — In-Depth Nutrition Comparison

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How are Swordfish and Sunfish different?

  • Swordfish is higher in Selenium, Vitamin B3, Vitamin B6, and Phosphorus, however, Sunfish is richer in Manganese, Copper, Vitamin B12, Iron, Zinc, and Calcium.
  • Daily need coverage for Selenium from Swordfish is 95% higher.
  • Swordfish contains 6 times more Vitamin B3 than Sunfish. While Swordfish contains 9.254mg of Vitamin B3, Sunfish contains only 1.462mg.

Fish, swordfish, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat are the varieties used in this article.

Infographic

Swordfish vs Sunfish 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.
Contains more Phosphorus +31.6%
Contains more Potassium +11.1%
Contains more Selenium +322.8%
Contains more Calcium +1616.7%
Contains more Iron +242.2%
Contains more Zinc +155.1%
Contains more Copper +737%
Contains more Manganese +6800%
Equal in Magnesium - 38
Equal in Potassium - 449
Equal in Sodium - 103
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Phosphorus +31.6%
Contains more Potassium +11.1%
Contains more Selenium +322.8%
Contains more Calcium +1616.7%
Contains more Iron +242.2%
Contains more Zinc +155.1%
Contains more Copper +737%
Contains more Manganese +6800%
Equal in Magnesium - 38
Equal in Potassium - 449
Equal in Sodium - 103

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 A +122.4%
Contains more Vitamin B3 +533%
Contains more Vitamin B6 +345.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B5 +107.4%
Contains more Folate +750%
Contains more Vitamin B12 +42.6%
Equal in Vitamin B1 - 0.092
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0% 0%
Contains more Vitamin A +122.4%
Contains more Vitamin B3 +533%
Contains more Vitamin B6 +345.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.9%
Contains more Vitamin B5 +107.4%
Contains more Folate +750%
Contains more Vitamin B12 +42.6%
Equal in Vitamin B1 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +781.1%
Contains more Other +41.7%
Equal in Protein - 24.87
Equal in Water - 73.72
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +781.1%
Contains more Other +41.7%
Equal in Protein - 24.87
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2262.7%
Contains more Polyunsaturated fat +334.3%
Contains less Saturated Fat -90.7%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +2262.7%
Contains more Polyunsaturated fat +334.3%
Contains less Saturated Fat -90.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Sunfish Opinion
Protein 23.45g 24.87g Sunfish
Fats 7.93g 0.9g Swordfish
Calories 172kcal 114kcal Swordfish
Calcium 6mg 103mg Sunfish
Iron 0.45mg 1.54mg Sunfish
Magnesium 35mg 38mg Sunfish
Phosphorus 304mg 231mg Swordfish
Potassium 499mg 449mg Swordfish
Sodium 97mg 103mg Swordfish
Zinc 0.78mg 1.99mg Sunfish
Copper 0.046mg 0.385mg Sunfish
Manganese 0.013mg 0.897mg Sunfish
Selenium 68.5µg 16.2µg Swordfish
Vitamin A 129IU 58IU Swordfish
Vitamin A RAE 43µg 17µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.089mg 0.092mg Sunfish
Vitamin B2 0.063mg 0.085mg Sunfish
Vitamin B3 9.254mg 1.462mg Swordfish
Vitamin B5 0.417mg 0.865mg Sunfish
Vitamin B6 0.615mg 0.138mg Swordfish
Folate 2µg 17µg Sunfish
Vitamin B12 1.62µg 2.31µg Sunfish
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.279mg Sunfish
Threonine 1.035mg 1.09mg Sunfish
Isoleucine 1.088mg 1.146mg Sunfish
Leucine 1.919mg 2.022mg Sunfish
Lysine 2.168mg 2.284mg Sunfish
Methionine 0.699mg 0.736mg Sunfish
Phenylalanine 0.922mg 0.971mg Sunfish
Valine 1.216mg 1.281mg Sunfish
Histidine 0.695mg 0.732mg Sunfish
Cholesterol 78mg 86mg Swordfish
Trans Fat 0.056g Sunfish
Saturated Fat 1.911g 0.178g Sunfish
Omega-3 - DHA 0.772g 0.092g Swordfish
Omega-3 - EPA 0.127g 0.047g Swordfish
Omega-3 - DPA 0.168g 0.042g Swordfish
Monounsaturated Fat 3.544g 0.15g Swordfish
Polyunsaturated fat 1.368g 0.315g 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 Sunfish
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
91%
Swordfish
36%
Sunfish
Minerals Daily Need Coverage Score
64%
Swordfish
66%
Sunfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 1.733g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
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 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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.