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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +183.3%
Contains more Iron +122.2%
Contains more Copper +215.2%
Contains more Magnesium +84.2%
Contains more Phosphorus +70.8%
Contains more Potassium +180.3%
Contains less Sodium -75.9%
Contains more Zinc +39.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +183.3%
Contains more Iron +122.2%
Contains more Copper +215.2%
Contains more Magnesium +84.2%
Contains more Phosphorus +70.8%
Contains more Potassium +180.3%
Contains less Sodium -75.9%
Contains more Zinc +39.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%
Contains more Folate +300%
Contains more Vitamin A +33%
Contains more Vitamin B1 +187.1%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +659.3%
Contains more Vitamin B12 +35%
Equal in Vitamin B2 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +11.1%
Contains more Folate +300%
Contains more Vitamin A +33%
Contains more Vitamin B1 +187.1%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +659.3%
Contains more Vitamin B12 +35%
Equal in Vitamin B2 - 0.063

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Swordfish
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Swordfish Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 23.45g Swordfish
Fats 9.26g 7.93g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 172kcal Tuna salad
Starch g g
Fructose g g
Sugar g 0g Tuna salad
Fiber 0g 0g
Calcium 17mg 6mg Tuna salad
Iron 1mg 0.45mg Tuna salad
Magnesium 19mg 35mg Swordfish
Phosphorus 178mg 304mg Swordfish
Potassium 178mg 499mg Swordfish
Sodium 402mg 97mg Swordfish
Zinc 0.56mg 0.78mg Swordfish
Copper 0.145mg 0.046mg Tuna salad
Vitamin A 97IU 129IU Swordfish
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.089mg Swordfish
Vitamin B2 0.07mg 0.063mg Tuna salad
Vitamin B3 6.7mg 9.254mg Swordfish
Vitamin B5 0.26mg 0.417mg Swordfish
Vitamin B6 0.081mg 0.615mg Swordfish
Folate 8µg 2µg Tuna salad
Vitamin B12 1.2µg 1.62µg Swordfish
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.18mg 0.265mg Swordfish
Threonine 0.701mg 1.035mg Swordfish
Isoleucine 0.739mg 1.088mg Swordfish
Leucine 1.293mg 1.919mg Swordfish
Lysine 1.457mg 2.168mg Swordfish
Methionine 0.47mg 0.699mg Swordfish
Phenylalanine 0.626mg 0.922mg Swordfish
Valine 0.824mg 1.216mg Swordfish
Histidine 0.467mg 0.695mg Swordfish
Cholesterol 13mg 78mg Tuna salad
Trans Fat g 0.056g Tuna salad
Saturated Fat 1.544g 1.911g Tuna salad
Monounsaturated Fat 2.887g 3.544g Swordfish
Polyunsaturated fat 4.122g 1.368g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Tuna salad
95
Swordfish
Mineral Summary Score
33
Tuna salad
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
96%
Tuna salad
141%
Swordfish
Carbohydrates
9%
Tuna salad
0%
Swordfish
Fats
43%
Tuna salad
37%
Swordfish

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.367g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 305mg)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.