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  6. Swordfish vs. Yolk

Swordfish vs. Yolk — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Yolk?

  • Swordfish is richer in Vitamin D, and Vitamin B3, yet Yolk is richer in Choline, Vitamin B5, Vitamin A RAE, Folate, Vitamin B2, and Iron.
  • Yolk's daily need coverage for Cholesterol is 336% higher.
  • Swordfish has 386 times more Vitamin B3 than Yolk. Swordfish has 9.254mg of Vitamin B3, while Yolk has 0.024mg.
  • Swordfish contains less Saturated Fat.

We used Fish, swordfish, cooked, dry heat and Egg, yolk, raw, fresh types in this comparison.

Infographic

Swordfish vs Yolk infographic
Infographic link

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
Swordfish
3
:
7
Yolk
Yolk
Contains more Magnesium +600%
Contains more Potassium +357.8%
Contains more Selenium +22.3%
Contains more Calcium +2050%
Contains more Iron +506.7%
Contains more Phosphorus +28.3%
Contains less Sodium -50.5%
Contains more Zinc +194.9%
Contains more Copper +67.4%
Contains more Manganese +323.1%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +600%
Contains more Potassium +357.8%
Contains more Selenium +22.3%
Contains more Calcium +2050%
Contains more Iron +506.7%
Contains more Phosphorus +28.3%
Contains less Sodium -50.5%
Contains more Zinc +194.9%
Contains more Copper +67.4%
Contains more Manganese +323.1%

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
Swordfish
3
:
8
Yolk
Yolk
Contains more Vitamin D +207.4%
Contains more Vitamin B3 +38458.3%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +1017.8%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +738.1%
Contains more Vitamin B5 +617%
Contains more Folate +7200%
Contains more Vitamin B12 +20.4%
Contains more Vitamin K +600%
Equal in Vitamin E - 2.58
Swordfish
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%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin D +207.4%
Contains more Vitamin B3 +38458.3%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +1017.8%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +738.1%
Contains more Vitamin B5 +617%
Contains more Folate +7200%
Contains more Vitamin B12 +20.4%
Contains more Vitamin K +600%
Equal in Vitamin E - 2.58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Yolk
Yolk
Contains more Protein +47.9%
Contains more Water +30.5%
Contains more Fats +234.7%
Contains more Carbs +∞%
Contains more Other +372.2%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Protein +47.9%
Contains more Water +30.5%
Contains more Fats +234.7%
Contains more Carbs +∞%
Contains more Other +372.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Yolk
Yolk
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +231.2%
Contains more Polyunsaturated fat +207.3%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +231.2%
Contains more Polyunsaturated fat +207.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Yolk Opinion
Net carbs 0g 3.59g Yolk
Protein 23.45g 15.86g Swordfish
Fats 7.93g 26.54g Yolk
Carbs 0g 3.59g Yolk
Calories 172kcal 322kcal Yolk
Fructose 0.07g Yolk
Sugar 0g 0.56g Swordfish
Calcium 6mg 129mg Yolk
Iron 0.45mg 2.73mg Yolk
Magnesium 35mg 5mg Swordfish
Phosphorus 304mg 390mg Yolk
Potassium 499mg 109mg Swordfish
Sodium 97mg 48mg Yolk
Zinc 0.78mg 2.3mg Yolk
Copper 0.046mg 0.077mg Yolk
Manganese 0.013mg 0.055mg Yolk
Selenium 68.5µg 56µg Swordfish
Vitamin A 129IU 1442IU Yolk
Vitamin A RAE 43µg 381µg Yolk
Vitamin E 2.41mg 2.58mg Yolk
Vitamin D 666IU 218IU Swordfish
Vitamin D 16.6µg 5.4µg Swordfish
Vitamin B1 0.089mg 0.176mg Yolk
Vitamin B2 0.063mg 0.528mg Yolk
Vitamin B3 9.254mg 0.024mg Swordfish
Vitamin B5 0.417mg 2.99mg Yolk
Vitamin B6 0.615mg 0.35mg Swordfish
Folate 2µg 146µg Yolk
Vitamin B12 1.62µg 1.95µg Yolk
Vitamin K 0.1µg 0.7µg Yolk
Tryptophan 0.265mg 0.177mg Swordfish
Threonine 1.035mg 0.687mg Swordfish
Isoleucine 1.088mg 0.866mg Swordfish
Leucine 1.919mg 1.399mg Swordfish
Lysine 2.168mg 1.217mg Swordfish
Methionine 0.699mg 0.378mg Swordfish
Phenylalanine 0.922mg 0.681mg Swordfish
Valine 1.216mg 0.949mg Swordfish
Histidine 0.695mg 0.416mg Swordfish
Cholesterol 78mg 1085mg Swordfish
Trans Fat 0.056g Yolk
Saturated Fat 1.911g 9.551g Swordfish
Omega-3 - DHA 0.772g 0.114g Swordfish
Omega-3 - EPA 0.127g 0.011g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 11.738g Yolk
Polyunsaturated fat 1.368g 4.204g Yolk
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

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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
95%
Swordfish
90%
Yolk
Minerals Daily Need Coverage Score
64%
Swordfish
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 49mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 1007mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 7.64g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.