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Swordfish vs. Whelk — In-Depth Nutrition Comparison

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How are Swordfish and Whelk different?

  • Swordfish is higher in Vitamin B3, however, Whelk is richer in Vitamin B12, Copper, Iron, Selenium, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Vitamin B12 from Whelk is 688% higher.
  • Swordfish contains 5 times more Vitamin B3 than Whelk. While Swordfish contains 9.254mg of Vitamin B3, Whelk contains only 1.995mg.
  • Swordfish has less Cholesterol.

Fish, swordfish, cooked, dry heat and Mollusks, whelk, unspecified, cooked, moist heat are the varieties used in this article.

Infographic

Swordfish vs Whelk 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -76.5%
Contains more Calcium +1783.3%
Contains more Iron +2135.6%
Contains more Magnesium +391.4%
Contains more Potassium +39.1%
Contains more Zinc +317.9%
Contains more Copper +4378.3%
Contains more Manganese +6746.2%
Contains more Selenium +30.8%
Equal in Phosphorus - 282
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 378% 123% 121% 62% 54% 89% 687% 117% 489%
Contains less Sodium -76.5%
Contains more Calcium +1783.3%
Contains more Iron +2135.6%
Contains more Magnesium +391.4%
Contains more Potassium +39.1%
Contains more Zinc +317.9%
Contains more Copper +4378.3%
Contains more Manganese +6746.2%
Contains more Selenium +30.8%
Equal in Phosphorus - 282

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.
:
6
Whelk
Contains more Vitamin B1 +81.6%
Contains more Vitamin B3 +363.9%
Contains more Vitamin A +25.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +239.7%
Contains more Folate +450%
Contains more Vitamin B12 +1019.8%
Equal in Vitamin B5 - 0.4
Equal in Vitamin B6 - 0.65
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 23% 13% 50% 38% 24% 150% 9% 2268% 0% 0%
Contains more Vitamin B1 +81.6%
Contains more Vitamin B3 +363.9%
Contains more Vitamin A +25.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +239.7%
Contains more Folate +450%
Contains more Vitamin B12 +1019.8%
Equal in Vitamin B5 - 0.4
Equal in Vitamin B6 - 0.65

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +891.3%
Contains more Water +113.3%
Contains more Protein +103.3%
Contains more Carbs +∞%
Contains more Other +1011.1%
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
48% 16% 32% 4%
Protein: 47.68 g
Fats: 0.8 g
Carbs: 15.52 g
Water: 32 g
Other: 4 g
Contains more Fats +891.3%
Contains more Water +113.3%
Contains more Protein +103.3%
Contains more Carbs +∞%
Contains more Other +1011.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6228.6%
Contains more Polyunsaturated fat +2873.9%
Contains less Saturated Fat -96.8%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
38% 34% 28%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +6228.6%
Contains more Polyunsaturated fat +2873.9%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Whelk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Whelk Opinion
Net carbs 0g 15.52g Whelk
Protein 23.45g 47.68g Whelk
Fats 7.93g 0.8g Swordfish
Carbs 0g 15.52g Whelk
Calories 172kcal 275kcal Whelk
Calcium 6mg 113mg Whelk
Iron 0.45mg 10.06mg Whelk
Magnesium 35mg 172mg Whelk
Phosphorus 304mg 282mg Swordfish
Potassium 499mg 694mg Whelk
Sodium 97mg 412mg Swordfish
Zinc 0.78mg 3.26mg Whelk
Copper 0.046mg 2.06mg Whelk
Manganese 0.013mg 0.89mg Whelk
Selenium 68.5µg 89.6µg Whelk
Vitamin A 129IU 162IU Whelk
Vitamin A RAE 43µg 49µg Whelk
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 6.8mg Whelk
Vitamin B1 0.089mg 0.049mg Swordfish
Vitamin B2 0.063mg 0.214mg Whelk
Vitamin B3 9.254mg 1.995mg Swordfish
Vitamin B5 0.417mg 0.4mg Swordfish
Vitamin B6 0.615mg 0.65mg Whelk
Folate 2µg 11µg Whelk
Vitamin B12 1.62µg 18.14µg Whelk
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.618mg Whelk
Threonine 1.035mg 2.136mg Whelk
Isoleucine 1.088mg 1.655mg Whelk
Leucine 1.919mg 3.807mg Whelk
Lysine 2.168mg 2.93mg Whelk
Methionine 0.699mg 1.205mg Whelk
Phenylalanine 0.922mg 1.648mg Whelk
Valine 1.216mg 2.075mg Whelk
Histidine 0.695mg 0.977mg Whelk
Cholesterol 78mg 130mg Swordfish
Trans Fat 0.056g Whelk
Saturated Fat 1.911g 0.062g Whelk
Omega-3 - DHA 0.772g 0.012g Swordfish
Omega-3 - EPA 0.127g 0.008g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g 0.056g Swordfish
Polyunsaturated fat 1.368g 0.046g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Whelk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
Swordfish
199%
Whelk
Minerals Daily Need Coverage Score
64%
Swordfish
215%
Whelk

Comparison summary

Which food is lower in Sugar?
Whelk
Whelk is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Whelk
Whelk is lower in Saturated Fat (difference - 1.849g)
Which food is lower in glycemic index?
Whelk
Whelk is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Whelk
Whelk is relatively richer in minerals
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 315mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 52mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Whelk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171984/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.