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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 from 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +84.2%
Contains more Phosphorus +70.8%
Contains more Potassium +180.3%
Contains less Sodium -75.9%
Contains more Zinc +39.3%
Contains more Calcium +183.3%
Contains more Iron +122.2%
Contains more Copper +215.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Contains more Magnesium +84.2%
Contains more Phosphorus +70.8%
Contains more Potassium +180.3%
Contains less Sodium -75.9%
Contains more Zinc +39.3%
Contains more Calcium +183.3%
Contains more Iron +122.2%
Contains more Copper +215.2%

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
:
Contains more Vitamin A +33%
Contains more Vitamin B1 +187.1%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +659.3%
Contains more Vitamin B12 +35%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%
Contains more Folate +300%
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 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +33%
Contains more Vitamin B1 +187.1%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +659.3%
Contains more Vitamin B12 +35%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%
Contains more Folate +300%

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 salad
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 23.45g 16.04g Swordfish
Fats 7.93g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 172kcal 187kcal Tuna salad
Starch g g
Fructose g g
Sugar 0g g Tuna salad
Fiber 0g 0g
Calcium 6mg 17mg Tuna salad
Iron 0.45mg 1mg Tuna salad
Magnesium 35mg 19mg Swordfish
Phosphorus 304mg 178mg Swordfish
Potassium 499mg 178mg Swordfish
Sodium 97mg 402mg Swordfish
Zinc 0.78mg 0.56mg Swordfish
Copper 0.046mg 0.145mg Tuna salad
Vitamin A 129IU 97IU Swordfish
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.089mg 0.031mg Swordfish
Vitamin B2 0.063mg 0.07mg Tuna salad
Vitamin B3 9.254mg 6.7mg Swordfish
Vitamin B5 0.417mg 0.26mg Swordfish
Vitamin B6 0.615mg 0.081mg Swordfish
Folate 2µg 8µg Tuna salad
Vitamin B12 1.62µg 1.2µg Swordfish
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg 0.18mg Swordfish
Threonine 1.035mg 0.701mg Swordfish
Isoleucine 1.088mg 0.739mg Swordfish
Leucine 1.919mg 1.293mg Swordfish
Lysine 2.168mg 1.457mg Swordfish
Methionine 0.699mg 0.47mg Swordfish
Phenylalanine 0.922mg 0.626mg Swordfish
Valine 1.216mg 0.824mg Swordfish
Histidine 0.695mg 0.467mg Swordfish
Cholesterol 78mg 13mg Tuna salad
Trans Fat 0.056g g Tuna salad
Saturated Fat 1.911g 1.544g Tuna salad
Monounsaturated Fat 3.544g 2.887g Swordfish
Polyunsaturated fat 1.368g 4.122g Tuna salad

Which food is preferable for your diet?

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

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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
29
Tuna salad
Mineral Summary Score
33
Swordfish
33
Tuna salad

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
96%
Tuna salad
Carbohydrates
0%
Swordfish
9%
Tuna salad
Fats
37%
Swordfish
43%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.367g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 305mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 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.