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  6. Tuna salad vs. Swordfish

Tuna salad vs. Swordfish — In-Depth Nutrition Comparison

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How are tuna salad and swordfish different?

  • Tuna salad is higher in copper and iron; however, swordfish is richer in selenium, vitamin B6, phosphorus, vitamin B12, vitamin B3, and potassium.
  • Daily need coverage for selenium for swordfish is 50% higher.
  • Tuna salad contains 4 times more sodium than swordfish. While tuna salad contains 402mg of sodium, swordfish contains only 97mg.

Fish, tuna salad and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Tuna salad vs Swordfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +183.3%
Contains more IronIron +122.2%
Contains more CopperCopper +215.2%
Contains more ManganeseManganese +207.7%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +180.3%
Contains more ZincZinc +39.3%
Contains more PhosphorusPhosphorus +70.8%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +66.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin B1Vitamin B1 +187.1%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin B6Vitamin B6 +659.3%
Contains more Vitamin B12Vitamin B12 +35%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Tuna salad Swordfish DV% diff.
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Selenium 41.2µg 68.5µg 50%
Vitamin B6 0.081mg 0.615mg 41%
Cholesterol 13mg 78mg 22%
Vitamin B12 1.2µg 1.62µg 18%
Phosphorus 178mg 304mg 18%
Polyunsaturated fat 4.122g 1.368g 18%
Vitamin E 2.41mg 16%
Vitamin B3 6.7mg 9.254mg 16%
Protein 16.04g 23.45g 15%
Choline 77.5mg 14%
Sodium 402mg 97mg 13%
Copper 0.145mg 0.046mg 11%
Potassium 178mg 499mg 9%
Iron 1mg 0.45mg 7%
Vitamin B1 0.031mg 0.089mg 5%
Magnesium 19mg 35mg 4%
Vitamin B5 0.26mg 0.417mg 3%
Carbs 9.41g 0g 3%
Vitamin C 2.2mg 0mg 2%
Saturated fat 1.544g 1.911g 2%
Vitamin A 24µg 43µg 2%
Monounsaturated fat 2.887g 3.544g 2%
Folate 8µg 2µg 2%
Fats 9.26g 7.93g 2%
Zinc 0.56mg 0.78mg 2%
Calories 187kcal 172kcal 1%
Vitamin B2 0.07mg 0.063mg 1%
Manganese 0.04mg 0.013mg 1%
Calcium 17mg 6mg 1%
Net carbs 9.41g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.18mg 0.265mg 0%
Threonine 0.701mg 1.035mg 0%
Isoleucine 0.739mg 1.088mg 0%
Leucine 1.293mg 1.919mg 0%
Lysine 1.457mg 2.168mg 0%
Methionine 0.47mg 0.699mg 0%
Phenylalanine 0.626mg 0.922mg 0%
Valine 0.824mg 1.216mg 0%
Histidine 0.467mg 0.695mg 0%
Omega-3 - EPA 0.014g 0.127g N/A
Omega-3 - DHA 0.055g 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +16.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +491.7%
Contains more ProteinProtein +46.2%
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +201.3%
Contains more Mono. FatMonounsaturated fat +22.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.