Tilefish vs. Swordfish — In-Depth Nutrition Comparison

Compare

The main differences between tilefish and swordfish

Tilefish has more vitamin B12, vitamin B2, and vitamin B5; however, swordfish has more vitamin B3, selenium, vitamin B6, and phosphorus.
Daily need coverage for vitamin B12 for tilefish is 37% higher.
Swordfish has 9 times less folate than tilefish. Tilefish has 17µg of folate, while swordfish has 2µg.
Tilefish is lower in saturated fat.

Food types used in this article are Fish, tilefish, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tilefish

Swordfish

Contains more CalciumCalcium	+333.3%
Contains more CopperCopper	+13%
Contains less SodiumSodium	-39.2%
Contains more ManganeseManganese	+15.4%

Contains more IronIron	+45.2%
Contains more ZincZinc	+47.2%
Contains more PhosphorusPhosphorus	+28.8%
Contains more SeleniumSelenium	+33%

~equal in Magnesium ~35mg

~equal in Potassium ~499mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tilefish

Swordfish

Contains more Vitamin B1Vitamin B1	+57.3%
Contains more Vitamin B2Vitamin B2	+201.6%
Contains more Vitamin B5Vitamin B5	+108.6%
Contains more Vitamin B12Vitamin B12	+54.3%
Contains more FolateFolate	+750%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+104.8%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+164.4%
Contains more Vitamin B6Vitamin B6	+105%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Vitamin B12	2.5µg	1.62µg	37%
Vitamin B3	3.5mg	9.254mg	36%
Selenium	51.5µg	68.5µg	31%
Vitamin B6	0.3mg	0.615mg	24%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Phosphorus	236mg	304mg	10%
Vitamin B2	0.19mg	0.063mg	10%
Vitamin B5	0.87mg	0.417mg	9%
Monounsaturated fat	1.332g	3.544g	6%
Fats	4.69g	7.93g	5%
Cholesterol	64mg	78mg	5%
Saturated fat	0.868g	1.911g	5%
Vitamin B1	0.14mg	0.089mg	4%
Folate	17µg	2µg	4%
Protein	24.49g	23.45g	2%
Calcium	26mg	6mg	2%
Iron	0.31mg	0.45mg	2%
Zinc	0.53mg	0.78mg	2%
Sodium	59mg	97mg	2%
Vitamin A	21µg	43µg	2%
Calories	147kcal	172kcal	1%
Copper	0.052mg	0.046mg	1%
Polyunsaturated fat	1.246g	1.368g	1%
Protein per 100 calories	17g	14g	N/A
Calories per 10 g protein	60kcal	73kcal	N/A
Weight per 100 calories	68g	58g	N/A
Unsaturated / Saturated Fat ratio	3	2.6	N/A
Magnesium	33mg	35mg	0%
Potassium	512mg	499mg	0%
Manganese	0.015mg	0.013mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.274mg	0.265mg	0%
Threonine	1.074mg	1.035mg	0%
Isoleucine	1.128mg	1.088mg	0%
Leucine	1.99mg	1.919mg	0%
Lysine	2.249mg	2.168mg	0%
Methionine	0.725mg	0.699mg	0%
Phenylalanine	0.956mg	0.922mg	0%
Valine	1.262mg	1.216mg	0%
Histidine	0.721mg	0.695mg	0%
Omega-3 (EPA)	0.172g	0.127g	N/A
Omega-3 (DHA)	0.733g	0.772g	N/A
Omega-3 (DPA)	0.143g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A