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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
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
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
72%
Minerals Daily Need Coverage Score
49%
64%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 65mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 0.367g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 305mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.