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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 Potassium +180.3%
Contains more Magnesium +84.2%
Contains more Zinc +39.3%
Contains more Phosphorus +70.8%
Contains less Sodium -75.9%
Contains more Iron +122.2%
Contains more Calcium +183.3%
Contains more Copper +215.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Contains more Potassium +180.3%
Contains more Magnesium +84.2%
Contains more Zinc +39.3%
Contains more Phosphorus +70.8%
Contains less Sodium -75.9%
Contains more Iron +122.2%
Contains more Calcium +183.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
141%
Swordfish
96%
Tuna salad
Carbohydrates
0%
Swordfish
9%
Tuna salad
Fats
37%
Swordfish
43%
Tuna salad

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 65mg)
Which food contains less Sugars?
Tuna salad
Tuna salad contains less Sugars (difference - 0g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Swordfish Tuna salad Opinion
Calories 172 187 Tuna salad
Protein 23.45 16.04 Swordfish
Fats 7.93 9.26 Tuna salad
Vitamin C 0 2.2 Tuna salad
Carbs 0 9.41 Tuna salad
Cholesterol 78 13 Tuna salad
Vitamin D 666 Swordfish
Iron 0.45 1 Tuna salad
Calcium 6 17 Tuna salad
Potassium 499 178 Swordfish
Magnesium 35 19 Swordfish
Sugars 0 Tuna salad
Fiber 0 0
Copper 0.046 0.145 Tuna salad
Zinc 0.78 0.56 Swordfish
Starch
Phosphorus 304 178 Swordfish
Sodium 97 402 Swordfish
Vitamin A 129 97 Swordfish
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.031 Swordfish
Vitamin B2 0.063 0.07 Tuna salad
Vitamin B3 9.254 6.7 Swordfish
Vitamin B5 0.417 0.26 Swordfish
Vitamin B6 0.615 0.081 Swordfish
Vitamin B12 1.62 1.2 Swordfish
Vitamin K 0.1 Swordfish
Folate 2 8 Tuna salad
Trans Fat 0.056 Tuna salad
Saturated Fat 1.911 1.544 Tuna salad
Monounsaturated Fat 3.544 2.887 Swordfish
Polyunsaturated fat 1.368 4.122 Tuna salad
Tryptophan 0.265 0.18 Swordfish
Threonine 1.035 0.701 Swordfish
Isoleucine 1.088 0.739 Swordfish
Leucine 1.919 1.293 Swordfish
Lysine 2.168 1.457 Swordfish
Methionine 0.699 0.47 Swordfish
Phenylalanine 0.922 0.626 Swordfish
Valine 1.216 0.824 Swordfish
Histidine 0.695 0.467 Swordfish
Fructose

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 of 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.