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Tuna vs Swordfish - In-Depth Nutrition Comparison

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How are Tuna and Swordfish different?

  • Tuna is higher in Vitamin B12, Vitamin A RAE, Vitamin B5, Vitamin B2, Vitamin B1, Iron, Vitamin B3, and Copper, however Swordfish is richer in Selenium.
  • Daily need coverage for Vitamin B12 from Tuna is 386% higher.
  • Tuna contains 18 times more Vitamin A RAE than Swordfish. While Tuna contains 757µg of Vitamin A RAE, Swordfish contains only 43µg.
  • Tuna has less Cholesterol.

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

Infographic

Tuna 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
Tuna
6
:
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 Potassium +54.5%
Equal in Phosphorus - 304
Equal in Zinc - 0.78
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
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 Potassium +54.5%
Equal in Phosphorus - 304
Equal in Zinc - 0.78

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
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

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 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
Net carbs 0g 0g
Protein 29.91g 23.45g Tuna
Fats 6.28g 7.93g Swordfish
Carbs 0g 0g
Calories 184kcal 172kcal Tuna
Starch g g
Fructose g g
Sugar g 0g Tuna
Fiber 0g 0g
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
Vitamin A 2520IU 129IU Tuna
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 0mg 0mg
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 µg 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 g 0.056g Tuna
Saturated Fat 1.612g 1.911g Tuna
Monounsaturated Fat 2.053g 3.544g Swordfish
Polyunsaturated fat 1.844g 1.368g Tuna

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

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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
171
Tuna
95
Swordfish
Mineral Summary Score
41
Tuna
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
179%
Tuna
141%
Swordfish
Carbohydrates
0%
Tuna
0%
Swordfish
Fats
29%
Tuna
37%
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.