Swordfish vs. Whiting — In-Depth Nutrition Comparison

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The main differences between swordfish and whiting

Swordfish has more vitamin D, selenium, vitamin B3, vitamin B6, and vitamin E; however, whiting has more vitamin B12, calcium, and manganese.
Daily need coverage for vitamin D for swordfish is 99% higher.
Whiting has 6 times less vitamin E than swordfish. Swordfish has 2.41mg of vitamin E, while whiting has 0.38mg.
Whiting is lower in saturated fat.

Food types used in this article are Fish, swordfish, cooked, dry heat and Fish, whiting, mixed species, cooked, dry heat.

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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.

Swordfish

Whiting

Contains more MagnesiumMagnesium	+29.6%
Contains more PotassiumPotassium	+15%
Contains more CopperCopper	+15%
Contains more ZincZinc	+47.2%
Contains less SodiumSodium	-26.5%
Contains more SeleniumSelenium	+66.7%

Contains more CalciumCalcium	+933.3%
Contains more ManganeseManganese	+900%

~equal in Iron ~0.42mg

~equal in Phosphorus ~285mg

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.

Swordfish

Whiting

Contains more Vitamin AVitamin A	+13.2%
Contains more Vitamin EVitamin E	+534.2%
Contains more Vitamin DVitamin D	+822.2%
Contains more Vitamin B1Vitamin B1	+30.9%
Contains more Vitamin B3Vitamin B3	+454.1%
Contains more Vitamin B5Vitamin B5	+66.8%
Contains more Vitamin B6Vitamin B6	+241.7%

Contains more Vitamin B12Vitamin B12	+60.5%
Contains more FolateFolate	+650%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.06mg

~equal in Vitamin K ~0.1µg

~equal in Choline ~83.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D	16.6µg	1.8µg	74%
Vitamin D	666IU	73IU	74%
Selenium	68.5µg	41.1µg	50%
Vitamin B3	9.254mg	1.67mg	47%
Vitamin B12	1.62µg	2.6µg	41%
Vitamin B6	0.615mg	0.18mg	33%
Vitamin E	2.41mg	0.38mg	14%
Fats	7.93g	1.69g	10%
Monounsaturated fat	3.544g	0.445g	8%
Saturated fat	1.911g	0.4g	7%
Calcium	6mg	62mg	6%
Polyunsaturated fat	1.368g	0.587g	5%
Manganese	0.013mg	0.13mg	5%
Folate	2µg	15µg	3%
Vitamin B5	0.417mg	0.25mg	3%
Calories	172kcal	116kcal	3%
Phosphorus	304mg	285mg	3%
Cholesterol	78mg	84mg	2%
Vitamin B1	0.089mg	0.068mg	2%
Sodium	97mg	132mg	2%
Zinc	0.78mg	0.53mg	2%
Magnesium	35mg	27mg	2%
Potassium	499mg	434mg	2%
Choline	77.5mg	83.3mg	1%
Vitamin A	43µg	38µg	1%
Copper	0.046mg	0.04mg	1%
Protein	23.45g	23.48g	0%
Iron	0.45mg	0.42mg	0%
Vitamin B2	0.063mg	0.06mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.263mg	0%
Threonine	1.035mg	1.029mg	0%
Isoleucine	1.088mg	1.082mg	0%
Leucine	1.919mg	1.908mg	0%
Lysine	2.168mg	2.156mg	0%
Methionine	0.699mg	0.695mg	0%
Phenylalanine	0.922mg	0.917mg	0%
Valine	1.216mg	1.21mg	0%
Histidine	0.695mg	0.691mg	0%
Omega-3 - EPA	0.127g	0.283g	N/A
Omega-3 - DHA	0.772g	0.235g	N/A
Omega-3 - DPA	0.168g	0.017g	N/A
Omega-6 - Eicosadienoic acid	0.022g		N/A