Whitefish vs. Swordfish — In-Depth Nutrition Comparison
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The main differences between whitefish and swordfish
- Whitefish has more vitamin B5, vitamin B2, vitamin B1, phosphorus, and copper; however, swordfish has more selenium, vitamin B3, vitamin B12, and vitamin B6.
- Daily need coverage for selenium for swordfish is 95% higher.
- Swordfish has 2 times less vitamin B2 than whitefish. Whitefish has 0.154mg of vitamin B2, while swordfish has 0.063mg.
Food types used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +450% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +62.8% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +561.5% |
| Contains more PotassiumPotassium | +22.9% |
| Contains more SeleniumSelenium | +322.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +92.1% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
| Contains more Vitamin AVitamin A | +10.3% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin B12Vitamin B12 | +68.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 16.2µg | 68.5µg | 95% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B3 | 3.846mg | 9.254mg | 34% |
| Vitamin B12 | 0.96µg | 1.62µg | 28% |
| Vitamin B6 | 0.346mg | 0.615mg | 21% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Polyunsaturated fat | 2.755g | 1.368g | 9% |
| Vitamin B5 | 0.865mg | 0.417mg | 9% |
| Vitamin B1 | 0.171mg | 0.089mg | 7% |
| Vitamin B2 | 0.154mg | 0.063mg | 7% |
| Phosphorus | 346mg | 304mg | 6% |
| Copper | 0.092mg | 0.046mg | 5% |
| Zinc | 1.27mg | 0.78mg | 4% |
| Folate | 17µg | 2µg | 4% |
| Manganese | 0.086mg | 0.013mg | 3% |
| Saturated fat | 1.162g | 1.911g | 3% |
| Potassium | 406mg | 499mg | 3% |
| Calcium | 33mg | 6mg | 3% |
| Protein | 24.47g | 23.45g | 2% |
| Monounsaturated fat | 2.559g | 3.544g | 2% |
| Magnesium | 42mg | 35mg | 2% |
| Fats | 7.51g | 7.93g | 1% |
| Sodium | 65mg | 97mg | 1% |
| Calories | 172kcal | 172kcal | 0% |
| Cholesterol | 77mg | 78mg | 0% |
| Iron | 0.47mg | 0.45mg | 0% |
| Vitamin A | 39µg | 43µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.274mg | 0.265mg | 0% |
| Threonine | 1.073mg | 1.035mg | 0% |
| Isoleucine | 1.128mg | 1.088mg | 0% |
| Leucine | 1.989mg | 1.919mg | 0% |
| Lysine | 2.248mg | 2.168mg | 0% |
| Methionine | 0.724mg | 0.699mg | 0% |
| Phenylalanine | 0.955mg | 0.922mg | 0% |
| Valine | 1.261mg | 1.216mg | 0% |
| Histidine | 0.721mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.406g | 0.127g | N/A |
| Omega-3 - DHA | 1.206g | 0.772g | N/A |
| Omega-3 - DPA | 0.209g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +713.9% |
~equal in
Protein
~23.45g
~equal in
Fats
~7.93g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.2% |
| Contains more Poly. FatPolyunsaturated fat | +101.4% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
