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Tuna vs. Swordfish — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on May 29, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Tuna
vs
Swordfish

Summary

Swordfish is higher in selenium, choline, vitamin D, and vitamin E. It is also higher in mercury. On the other hand, tuna is richer in iron, copper, magnesium, phosphorus, Vitamin B12, Vitamin A RAE, and calories

Tuna is also higher in proteins and omega-3 fatty acids, while swordfish is richer in fats and omega-6

Introduction

Swordfish (Xiphias gladius) is a member of the family Xiphiidae (order Perciformes), found in warm and temperate oceans. The swordfish is a scaleless, elongated fish with a large dorsal fin and a long sword. It is silvery below and purplish or bluish on top

Tuna (genus Thunnus) is a member of the family Scombridae (order Perciformes). Tunas are streamlined, elongated fishes with rounded bodies that taper to a narrow tail base and a forked or crescent-shaped tail.

Tunas are typically dark above and silvery below, with an iridescent gloss

Taste

Swordfish is a white-fleshed, mild-flavored fish with a meaty texture, whereas tuna is a tasty fish with an oily, buttery, flaky feel.

Varieties

The genus Thunnus contains seven tuna species: northern bluefin, albacore, yellowfin tuna, southern bluefin tuna, bigeye tuna, blackfin tuna, and longtail tuna. Swordfish, unlike tunas, have only one species, Xiphias gladius.

Nutrition

The nutritional information below is presented for cooked, dry heat swordfish, and cooked, dry heat tuna. This section of the article compares the nutritional value of these foods.

Macronutrients and Calories

Swordfish and tuna are rich in healthy compounds and macronutrients. Swordfish is higher in fats, while tuna is richer in proteins.

 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
Contains more Protein +27.5%
Contains more Other +1211.1%
Contains more Fats +26.3%
Contains more Water +15.5%
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 Protein +27.5%
Contains more Other +1211.1%
Contains more Fats +26.3%
Contains more Water +15.5%

Calories

In comparison, tuna is higher in calories. 100g of swordfish has about 172 calories, while tuna has 184 calories.

Protein

100g of swordfish contains 23.45 g of proteins, while the same amount of tuna contains 29.91 g. Tuna is higher in all essential amino acids, particularly tryptophan, histidine, threonine, and isoleucine. However, both are good sources of protein.

Fats

The fat content of swordfish is higher. Swordfish has 7.9g of fats per 100g, while tuna has 6.28g. Swordfish contain more saturated fats. In contrast, tuna has more polyunsaturated fats and less monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
2
:
Contains less Saturated Fat -15.6%
Contains more Polyunsaturated fat +34.8%
Contains more Monounsaturated Fat +72.6%
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -15.6%
Contains more Polyunsaturated fat +34.8%
Contains more Monounsaturated Fat +72.6%

Omega-3 fats 

Tuna contains 1.66g of omega-3 fatty acids, while swordfish contains only 1.07g. Unlike tuna, swordfish also contains 0.02g of omega-6.

Carbohydrates

Swordfish and tuna do not contain carbohydrates.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tuna
0
:

Cholesterol

Swordfish have more cholesterol levels than tuna. 100g of swordfish contains 78mg of cholesterol, while the same amount of tuna contains 49mg.

Vitamins

Swordfish contains 16.6 µg of vitamin D, while tuna does not.

Tuna, however, is higher in vitamin A and vitamins B3, B5, B2, B1, and B12

Tuna contains ten times more vitamin B12 and 19 times more vitamin A. Tuna provides 386% more daily vitamin B12 coverage.

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.
Tuna
6
:
Contains more Vitamin A +1853.5%
Contains more Vitamin B1 +212.4%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +228.5%
Contains more Vitamin B12 +571.6%
Contains more Vitamin B6 +17.1%
Equal in Folate - 2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 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 A +1853.5%
Contains more Vitamin B1 +212.4%
Contains more Vitamin B2 +385.7%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +228.5%
Contains more Vitamin B12 +571.6%
Contains more Vitamin B6 +17.1%
Equal in Folate - 2

Minerals

Swordfish provides more choline, potassium, and selenium. Swordfish contains 77.5 mg of choline.

Tuna, on the other hand, has more magnesium. Tuna is also lower in sodium.

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.
Tuna
7
:
Contains more Calcium +66.7%
Contains more Iron +191.1%
Contains more Magnesium +82.9%
Contains less Sodium -48.5%
Contains more Copper +139.1%
Contains more Manganese +53.8%
Contains more Potassium +54.5%
Contains more Selenium +46.4%
Equal in Phosphorus - 304
Equal in Zinc - 0.78
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +66.7%
Contains more Iron +191.1%
Contains more Magnesium +82.9%
Contains less Sodium -48.5%
Contains more Copper +139.1%
Contains more Manganese +53.8%
Contains more Potassium +54.5%
Contains more Selenium +46.4%
Equal in Phosphorus - 304
Equal in Zinc - 0.78

Mercury level

The amount of mercury in seafood varies depending on the species and the level of pollution in the environment. Swordfish, for instance, have a higher mercury content than tuna. The mercury concentration mean (PPM) for swordfish is 0.995. In contrast, the PPM for tuna is 0.386 (1). 

Glycemic Index

Swordfish and tuna are classified as low glycemic index foods because they contain no carbohydrates. The glycemic indexes of both foods are 0.

Insulin Index

The insulin index of swordfish is 59, while tuna has an insulin index of 22.

Acidity

Swordfish has a typical pH value of 7.33 to 7.94. Tuna has a pH value of 5,2 to 6,1.

The potential renal acid load (PRAL) is another method for determining the acidity of foods. The PRAL value of swordfish is 11.3The PRAL value of tuna is 18.1. Both of them are acidic.

Weight Loss & Diets

Swordfish and tuna are excellent for the keto diet because they are carb-free and high in healthy fats.  

Both are fantastic sources of protein, vitamins, and minerals that are low in calories and cholesterol. Importantly, they are high in Omega-3 fatty acids, which help decrease cholesterol and lower blood pressure, so swordfish, and tuna are DASH-friendly

Fresh and canned tuna are acceptable Paleo diet foods as they are all-natural protein. Swordfish is also likely paleo-friendly.

Swordfish and tuna are Dukan diet-safe foods.

Swordfish and tuna are unsuitable for vegans.

Health Benefits

Swordfish and tuna are good sources of protein and omega-3 fatty acids. They are essential for you and can be healthy in moderate concentrations.

Cardiovascular Health

Consuming fish is linked to a reduced risk of cardiovascular disease. There is compelling evidence that a moderate fish diet decreases cardiovascular risk, particularly cardiac mortality, which is due to the benefits of omega-3 fatty acids.

Anti-inflammatory properties of omega-3 fatty acids may contribute to their protection against atherosclerosis, plaque rupture, and cardiovascular mortality (2).

On the other hand, consumption of tuna, alpha-linolenic acid, and omega-3 fatty acids was not linked with the risk of cardiovascular disease in a cohort of women with no prior history of cardiovascular disease(3).  

Inflammation

EPA and DHA produce resolvins, which are anti-inflammatory and inflammation-resolving. Because of their anti-inflammatory properties in swordfish and tuna, omega-3 fatty acids are therapeutic in rheumatoid arthritis. Advantages in other inflammatory illnesses and conditions have not been proven (2).

Downsides and Risks

Pregnancy

 Seafood can be a regular component of your healthy-eating plan throughout pregnancy as long as you avoid fish that are known to be rich in mercury. However, white (albacore) tuna and tuna steaks should be limited to 170 grams weekly. 

Swordfish are considered to be rich in mercury, so avoid eating swordfish to limit your mercury exposure (4). 

Mercury poisoning is more severe in fetuses and children. Mothers who consume a mercury-containing diet convey the toxicant to their fetuses and infants through breast milk. Children exposed to seemingly acceptable mercury levels have decreased motor function and memory performance. Mercury has been linked to various illnesses, including neurological, nephrological, immunological, cardiac, muscular, reproductive, and even genetic abnormalities (5).

Mercury's Effects on Health

Mercury's vascular effects include increased oxidative stress and inflammation. The inactivation of paraoxonase is another method through which mercury exerts harmful effects on the cardiovascular system. Indeed, mercury poisoning is closely associated with hypertension, coronary heart disease, myocardial infarction, cardiac arrhythmias, carotid artery blockage, cerebrovascular accidents, and widespread atherosclerosis.  In contrast, fish, which are high in omega-3 polyunsaturated fatty acids and selenium, help to reduce mercury damage. However, if you restrict your diet to high-mercury seafood, the health advantages of eating fish may exceed the concerns (6).

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: May 29, 2023
Medically reviewed by Igor Bussel

Infographic

Tuna vs Swordfish infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Swordfish Opinion
Protein 29.91g 23.45g Tuna
Fats 6.28g 7.93g Swordfish
Calories 184kcal 172kcal Tuna
Calcium 10mg 6mg Tuna
Iron 1.31mg 0.45mg Tuna
Magnesium 64mg 35mg Tuna
Phosphorus 326mg 304mg Tuna
Potassium 323mg 499mg Swordfish
Sodium 50mg 97mg Tuna
Zinc 0.77mg 0.78mg Swordfish
Copper 0.11mg 0.046mg Tuna
Manganese 0.02mg 0.013mg Tuna
Selenium 46.8µg 68.5µg Swordfish
Vitamin A 2520IU 129IU Tuna
Vitamin A RAE 757µg 43µg Tuna
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.278mg 0.089mg Tuna
Vitamin B2 0.306mg 0.063mg Tuna
Vitamin B3 10.54mg 9.254mg Tuna
Vitamin B5 1.37mg 0.417mg Tuna
Vitamin B6 0.525mg 0.615mg Swordfish
Folate 2µg 2µg
Vitamin B12 10.88µg 1.62µg Tuna
Vitamin K 0.1µg Swordfish
Tryptophan 0.335mg 0.265mg Tuna
Threonine 1.311mg 1.035mg Tuna
Isoleucine 1.378mg 1.088mg Tuna
Leucine 2.431mg 1.919mg Tuna
Lysine 2.747mg 2.168mg Tuna
Methionine 0.885mg 0.699mg Tuna
Phenylalanine 1.168mg 0.922mg Tuna
Valine 1.541mg 1.216mg Tuna
Histidine 0.88mg 0.695mg Tuna
Cholesterol 49mg 78mg Tuna
Trans Fat 0.056g Tuna
Saturated Fat 1.612g 1.911g Tuna
Omega-3 - DHA 1.141g 0.772g Tuna
Omega-3 - EPA 0.363g 0.127g Tuna
Omega-3 - DPA 0.16g 0.168g Swordfish
Monounsaturated Fat 2.053g 3.544g Swordfish
Polyunsaturated fat 1.844g 1.368g Tuna
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

People also compare

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
171%
Tuna
95%
Swordfish
Minerals Daily Need Coverage Score
59%
Tuna
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
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.
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.