Swordfish vs. Wolffish — In-Depth Nutrition Comparison
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A recap on differences between swordfish and wolffish
- Swordfish has more vitamin B3, selenium, vitamin B6, and phosphorus; however, wolffish is higher in vitamin B12, vitamin B1, and vitamin A.
- Swordfish covers your daily vitamin B3 needs 42% more than wolffish.
- Wolffish contains 4 times less saturated fat than swordfish. Swordfish contains 1.911g of saturated fat, while wolffish contains 0.468g.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.
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 more PotassiumPotassium | +29.6% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +24.3% |
| Contains more PhosphorusPhosphorus | +18.8% |
| Contains less SodiumSodium | -11% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +33.3% |
| Contains more ZincZinc | +28.2% |
| Contains more ManganeseManganese | +46.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +256.2% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +202.3% |
| Contains more Vitamin B1Vitamin B1 | +133.7% |
| Contains more Vitamin B2Vitamin B2 | +54% |
| Contains more Vitamin B5Vitamin B5 | +57.8% |
| Contains more Vitamin B12Vitamin B12 | +45.1% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 9.254mg | 2.598mg | 42% |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B12 | 1.62µg | 2.35µg | 30% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Vitamin B6 | 0.615mg | 0.462mg | 12% |
| Vitamin A | 43µg | 130µg | 10% |
| Vitamin B1 | 0.089mg | 0.208mg | 10% |
| Saturated fat | 1.911g | 0.468g | 7% |
| Phosphorus | 304mg | 256mg | 7% |
| Fats | 7.93g | 3.06g | 7% |
| Monounsaturated fat | 3.544g | 1.072g | 6% |
| Cholesterol | 78mg | 59mg | 6% |
| Vitamin B5 | 0.417mg | 0.658mg | 5% |
| Iron | 0.45mg | 0.12mg | 4% |
| Potassium | 499mg | 385mg | 3% |
| Vitamin B2 | 0.063mg | 0.097mg | 3% |
| Polyunsaturated fat | 1.368g | 1.083g | 2% |
| Protein | 23.45g | 22.44g | 2% |
| Calories | 172kcal | 123kcal | 2% |
| Zinc | 0.78mg | 1mg | 2% |
| Sodium | 97mg | 109mg | 1% |
| Folate | 2µg | 6µg | 1% |
| Copper | 0.046mg | 0.037mg | 1% |
| Magnesium | 35mg | 38mg | 1% |
| Calcium | 6mg | 8mg | 0% |
| Manganese | 0.013mg | 0.019mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.251mg | 0% |
| Threonine | 1.035mg | 0.984mg | 0% |
| Isoleucine | 1.088mg | 1.034mg | 0% |
| Leucine | 1.919mg | 1.824mg | 0% |
| Lysine | 2.168mg | 2.061mg | 0% |
| Methionine | 0.699mg | 0.664mg | 0% |
| Phenylalanine | 0.922mg | 0.876mg | 0% |
| Valine | 1.216mg | 1.156mg | 0% |
| Histidine | 0.695mg | 0.661mg | 0% |
| Omega-3 - EPA | 0.127g | 0.393g | N/A |
| Omega-3 - DHA | 0.772g | 0.405g | N/A |
| Omega-3 - DPA | 0.168g | 0.055g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +159.2% |
| Contains more OtherOther | +33.3% |
~equal in
Protein
~22.44g
~equal in
Carbs
~0g
~equal in
Water
~74.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +230.6% |
| Contains more Poly. FatPolyunsaturated fat | +26.3% |
| Contains less Sat. FatSaturated fat | -75.5% |
