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  6. Swordfish vs. Tuna salad

Swordfish vs. Tuna salad — In-Depth Nutrition Comparison

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How are swordfish and tuna salad different?

  • Swordfish is higher in selenium, vitamin B6, phosphorus, vitamin B12, vitamin B3, and potassium; however, tuna salad is richer in copper and iron.
  • Daily need coverage for selenium for swordfish is 50% higher.
  • Swordfish contains 8 times more vitamin B6 than tuna salad. While swordfish contains 0.615mg of vitamin B6, tuna salad contains only 0.081mg.
  • Tuna salad has less cholesterol.

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

Infographic

Swordfish vs Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +180.3%
Contains more ZincZinc +39.3%
Contains more PhosphorusPhosphorus +70.8%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +66.3%
Contains more CalciumCalcium +183.3%
Contains more IronIron +122.2%
Contains more CopperCopper +215.2%
Contains more ManganeseManganese +207.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +187.1%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin B6Vitamin B6 +659.3%
Contains more Vitamin B12Vitamin B12 +35%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Swordfish Tuna salad DV% diff.
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Selenium 68.5µg 41.2µg 50%
Vitamin B6 0.615mg 0.081mg 41%
Cholesterol 78mg 13mg 22%
Vitamin B12 1.62µg 1.2µg 18%
Phosphorus 304mg 178mg 18%
Polyunsaturated fat 1.368g 4.122g 18%
Vitamin E 2.41mg 16%
Vitamin B3 9.254mg 6.7mg 16%
Protein 23.45g 16.04g 15%
Choline 77.5mg 14%
Sodium 97mg 402mg 13%
Copper 0.046mg 0.145mg 11%
Potassium 499mg 178mg 9%
Iron 0.45mg 1mg 7%
Vitamin B1 0.089mg 0.031mg 5%
Magnesium 35mg 19mg 4%
Vitamin B5 0.417mg 0.26mg 3%
Carbs 0g 9.41g 3%
Vitamin C 0mg 2.2mg 2%
Saturated fat 1.911g 1.544g 2%
Vitamin A 43µg 24µg 2%
Monounsaturated fat 3.544g 2.887g 2%
Folate 2µg 8µg 2%
Fats 7.93g 9.26g 2%
Zinc 0.78mg 0.56mg 2%
Calories 172kcal 187kcal 1%
Vitamin B2 0.063mg 0.07mg 1%
Manganese 0.013mg 0.04mg 1%
Calcium 6mg 17mg 1%
Net carbs 0g 9.41g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.18mg 0%
Threonine 1.035mg 0.701mg 0%
Isoleucine 1.088mg 0.739mg 0%
Leucine 1.919mg 1.293mg 0%
Lysine 2.168mg 1.457mg 0%
Methionine 0.699mg 0.47mg 0%
Phenylalanine 0.922mg 0.626mg 0%
Valine 1.216mg 0.824mg 0%
Histidine 0.695mg 0.467mg 0%
Omega-3 - EPA 0.127g 0.014g N/A
Omega-3 - DHA 0.772g 0.055g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +46.2%
Contains more FatsFats +16.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +491.7%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +22.8%
Contains less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +201.3%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.