Swordfish vs. Tilapia — In-Depth Nutrition Comparison

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Summary of differences between swordfish and tilapia

Swordfish has more vitamin D*, vitamin B6, vitamin B3, selenium, phosphorus, vitamin E, and fats, while tilapia has more vitamin B12 and protein.
Swordfish covers your daily need for vitamin D* 65% 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 cholesterol in tilapia is lower.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, tilapia, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Swordfish

Tilapia

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%

~equal in Magnesium ~34mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Swordfish

Tilapia

Contains more Vitamin DVitamin D	+348.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+205.1%
Contains more Vitamin B3Vitamin B3	+95%
Contains more Vitamin B6Vitamin B6	+400%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.093mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	666 IU	150 IU	65%
Vitamin D	16.6µg	3.7µg	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%
Protein	23.45g	26.15g	5%
Vitamin A	43µg	0µg	5%
Vitamin B5	0.417mg	0.664mg	5%
Choline	77.5mg	51.3mg	5%
Polyunsaturated fat	1.368g	0.6g	5%
Potassium	499mg	380mg	4%
Saturated fat	1.911g	0.94g	4%
Iron	0.45mg	0.69mg	3%
Copper	0.046mg	0.075mg	3%
Zinc	0.78mg	0.41mg	3%
Omega-3 (ALA)		0.045g	3%
Calories	172kcal	128kcal	2%
Sodium	97mg	56mg	2%
Calcium	6mg	14mg	1%
Manganese	0.013mg	0.037mg	1%
Vitamin B2	0.063mg	0.073mg	1%
Vitamin K	0.1µg	0.9µg	1%
Folate	2µg	6µg	1%
Protein per 100 calories	14g	20g	N/A
Calories per 10 g protein	73kcal	49kcal	N/A
Weight per 100 calories	58g	78g	N/A
Unsaturated / Saturated Fat ratio	2.6	1.7	N/A
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 (DPA)	0.168g	0.06g	N/A
Omega-6 (Eicosadienoic acid)	0.022g	0.015g	N/A