Tilapia vs. Swordfish — In-Depth Nutrition Comparison
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Summary of differences between tilapia and swordfish
- Tilapia has more vitamin B12, while swordfish has more vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, and vitamin E.
- Swordfish covers your daily need for vitamin D, 86% more than tilapia.
- The amount of cholesterol in tilapia is lower.
These are the specific foods used in this comparison Fish, tilapia, cooked, dry heat and Fish, swordfish, 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 CalciumCalcium | +133.3% |
| Contains more IronIron | +53.3% |
| Contains more CopperCopper | +63% |
| Contains less SodiumSodium | -42.3% |
| Contains more ManganeseManganese | +184.6% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more ZincZinc | +90.2% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more SeleniumSelenium | +25.9% |
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 B2Vitamin B2 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +59.2% |
| Contains more Vitamin B12Vitamin B12 | +14.8% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +205.1% |
| Contains more Vitamin DVitamin D | +348.6% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more CholineCholine | +51.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 3.7µg | 16.6µg | 65% |
| Vitamin D | 150IU | 666IU | 65% |
| Vitamin B6 | 0.123mg | 0.615mg | 38% |
| Vitamin B3 | 4.745mg | 9.254mg | 28% |
| Selenium | 54.4µg | 68.5µg | 26% |
| Phosphorus | 204mg | 304mg | 14% |
| Vitamin E | 0.79mg | 2.41mg | 11% |
| Vitamin B12 | 1.86µg | 1.62µg | 10% |
| Fats | 2.65g | 7.93g | 8% |
| Cholesterol | 57mg | 78mg | 7% |
| Monounsaturated fat | 0.955g | 3.544g | 6% |
| Choline | 51.3mg | 77.5mg | 5% |
| Protein | 26.15g | 23.45g | 5% |
| Vitamin B5 | 0.664mg | 0.417mg | 5% |
| Polyunsaturated fat | 0.6g | 1.368g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Saturated fat | 0.94g | 1.911g | 4% |
| Potassium | 380mg | 499mg | 4% |
| Copper | 0.075mg | 0.046mg | 3% |
| Iron | 0.69mg | 0.45mg | 3% |
| Zinc | 0.41mg | 0.78mg | 3% |
| Calories | 128kcal | 172kcal | 2% |
| Sodium | 56mg | 97mg | 2% |
| Vitamin B2 | 0.073mg | 0.063mg | 1% |
| Vitamin K | 0.9µg | 0.1µg | 1% |
| Folate | 6µg | 2µg | 1% |
| Manganese | 0.037mg | 0.013mg | 1% |
| Calcium | 14mg | 6mg | 1% |
| Magnesium | 34mg | 35mg | 0% |
| Vitamin B1 | 0.093mg | 0.089mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.265mg | 0% |
| Threonine | 1.156mg | 1.035mg | 0% |
| Isoleucine | 1.22mg | 1.088mg | 0% |
| Leucine | 2.04mg | 1.919mg | 0% |
| Lysine | 2.315mg | 2.168mg | 0% |
| Methionine | 0.766mg | 0.699mg | 0% |
| Phenylalanine | 1.05mg | 0.922mg | 0% |
| Valine | 1.28mg | 1.216mg | 0% |
| Histidine | 0.585mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.005g | 0.127g | N/A |
| Omega-3 - DHA | 0.13g | 0.772g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-3 - DPA | 0.06g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.5% |
| Contains more FatsFats | +199.2% |
~equal in
Carbs
~0g
~equal in
Water
~68.26g
~equal in
Other
~0.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.8% |
| Contains more Mono. FatMonounsaturated fat | +271.1% |
| Contains more Poly. FatPolyunsaturated fat | +128% |
