Swordfish vs. Tilapia — In-Depth Nutrition Comparison
Compare
Summary of differences between swordfish and tilapia
- Swordfish has more vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, and vitamin E, while tilapia has more vitamin B12.
- Swordfish covers your daily need for vitamin D, 86% more than tilapia.
- Swordfish contains 5 times more vitamin B6 than tilapia. While swordfish contains 0.615mg of vitamin B6, tilapia contains only 0.123mg.
- The amount of saturated fat in tilapia is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, tilapia, cooked, dry heat.
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.
| Contains more PotassiumPotassium | +31.3% |
| Contains more ZincZinc | +90.2% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more SeleniumSelenium | +25.9% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +53.3% |
| Contains more CopperCopper | +63% |
| Contains less SodiumSodium | -42.3% |
| Contains more ManganeseManganese | +184.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +205.1% |
| Contains more Vitamin DVitamin D | +348.6% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more CholineCholine | +51.1% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +59.2% |
| Contains more Vitamin B12Vitamin B12 | +14.8% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 3.7µg | 65% |
| Vitamin D | 666IU | 150IU | 65% |
| Vitamin B6 | 0.615mg | 0.123mg | 38% |
| Vitamin B3 | 9.254mg | 4.745mg | 28% |
| Selenium | 68.5µg | 54.4µg | 26% |
| Phosphorus | 304mg | 204mg | 14% |
| Vitamin E | 2.41mg | 0.79mg | 11% |
| Vitamin B12 | 1.62µg | 1.86µg | 10% |
| Fats | 7.93g | 2.65g | 8% |
| Cholesterol | 78mg | 57mg | 7% |
| Monounsaturated fat | 3.544g | 0.955g | 6% |
| Choline | 77.5mg | 51.3mg | 5% |
| Protein | 23.45g | 26.15g | 5% |
| Vitamin B5 | 0.417mg | 0.664mg | 5% |
| Polyunsaturated fat | 1.368g | 0.6g | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Saturated fat | 1.911g | 0.94g | 4% |
| Potassium | 499mg | 380mg | 4% |
| Copper | 0.046mg | 0.075mg | 3% |
| Iron | 0.45mg | 0.69mg | 3% |
| Zinc | 0.78mg | 0.41mg | 3% |
| Calories | 172kcal | 128kcal | 2% |
| Sodium | 97mg | 56mg | 2% |
| Vitamin B2 | 0.063mg | 0.073mg | 1% |
| Vitamin K | 0.1µg | 0.9µg | 1% |
| Folate | 2µg | 6µg | 1% |
| Manganese | 0.013mg | 0.037mg | 1% |
| Calcium | 6mg | 14mg | 1% |
| Magnesium | 35mg | 34mg | 0% |
| Vitamin B1 | 0.089mg | 0.093mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.265mg | 0% |
| Threonine | 1.035mg | 1.156mg | 0% |
| Isoleucine | 1.088mg | 1.22mg | 0% |
| Leucine | 1.919mg | 2.04mg | 0% |
| Lysine | 2.168mg | 2.315mg | 0% |
| Methionine | 0.699mg | 0.766mg | 0% |
| Phenylalanine | 0.922mg | 1.05mg | 0% |
| Valine | 1.216mg | 1.28mg | 0% |
| Histidine | 0.695mg | 0.585mg | 0% |
| Omega-3 - EPA | 0.127g | 0.005g | N/A |
| Omega-3 - DHA | 0.772g | 0.13g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-3 - DPA | 0.168g | 0.06g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +199.2% |
| Contains more OtherOther | +-192.3% |
| Contains more ProteinProtein | +11.5% |
~equal in
Carbs
~0g
~equal in
Water
~71.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +271.1% |
| Contains more Poly. FatPolyunsaturated fat | +128% |
| Contains less Sat. FatSaturated fat | -50.8% |
