Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Swordfish vs Tuna - In-Depth Nutrition Comparison

Compare

How are Swordfish and Tuna different?

  • Swordfish is higher in Selenium, however Tuna is richer in Vitamin B12, Vitamin A RAE, Vitamin B5, Vitamin B2, Vitamin B1, Iron, Vitamin B3, and Copper.
  • Daily need coverage for Vitamin B12 from Tuna is 386% higher.
  • Swordfish contains 2 times more Cholesterol than Tuna. While Swordfish contains 78mg of Cholesterol, Tuna contains only 49mg.

Fish, swordfish, cooked, dry heat and Fish, tuna, fresh, bluefin, cooked, dry heat are the varieties used in this article.

Infographic

Swordfish vs Tuna 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tuna
Contains more Potassium +54.5%
Contains more Calcium +66.7%
Contains more Iron +191.1%
Contains more Magnesium +82.9%
Contains less Sodium -48.5%
Contains more Copper +139.1%
Equal in Phosphorus - 326
Equal in Zinc - 0.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Contains more Potassium +54.5%
Contains more Calcium +66.7%
Contains more Iron +191.1%
Contains more Magnesium +82.9%
Contains less Sodium -48.5%
Contains more Copper +139.1%
Equal in Phosphorus - 326
Equal in Zinc - 0.77

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tuna
Contains more Vitamin B6 +17.1%
Contains more Vitamin A +1853.5%
Contains more Vitamin B1 +212.4%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +228.5%
Contains more Vitamin B12 +571.6%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin B6 +17.1%
Contains more Vitamin A +1853.5%
Contains more Vitamin B1 +212.4%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +228.5%
Contains more Vitamin B12 +571.6%
Equal in Folate - 2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Tuna
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Tuna Opinion
Net carbs 0g 0g
Protein 23.45g 29.91g Tuna
Fats 7.93g 6.28g Swordfish
Carbs 0g 0g
Calories 172kcal 184kcal Tuna
Starch g g
Fructose g g
Sugar 0g g Tuna
Fiber 0g 0g
Calcium 6mg 10mg Tuna
Iron 0.45mg 1.31mg Tuna
Magnesium 35mg 64mg Tuna
Phosphorus 304mg 326mg Tuna
Potassium 499mg 323mg Swordfish
Sodium 97mg 50mg Tuna
Zinc 0.78mg 0.77mg Swordfish
Copper 0.046mg 0.11mg Tuna
Vitamin A 129IU 2520IU Tuna
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.089mg 0.278mg Tuna
Vitamin B2 0.063mg 0.306mg Tuna
Vitamin B3 9.254mg 10.54mg Tuna
Vitamin B5 0.417mg 1.37mg Tuna
Vitamin B6 0.615mg 0.525mg Swordfish
Folate 2µg 2µg
Vitamin B12 1.62µg 10.88µg Tuna
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg 0.335mg Tuna
Threonine 1.035mg 1.311mg Tuna
Isoleucine 1.088mg 1.378mg Tuna
Leucine 1.919mg 2.431mg Tuna
Lysine 2.168mg 2.747mg Tuna
Methionine 0.699mg 0.885mg Tuna
Phenylalanine 0.922mg 1.168mg Tuna
Valine 1.216mg 1.541mg Tuna
Histidine 0.695mg 0.88mg Tuna
Cholesterol 78mg 49mg Tuna
Trans Fat 0.056g g Tuna
Saturated Fat 1.911g 1.612g Tuna
Monounsaturated Fat 3.544g 2.053g Swordfish
Polyunsaturated fat 1.368g 1.844g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
171
Tuna
Mineral Summary Score
33
Swordfish
41
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
179%
Tuna
Carbohydrates
0%
Swordfish
0%
Tuna
Fats
37%
Swordfish
29%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.