Anchovies vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between anchovies and swordfish

Anchovies have more iron, vitamin B3, copper, vitamin B2, and calcium; however, swordfish is richer in selenium, vitamin B12, vitamin B6, phosphorus, and vitamin E.
Swordfish's daily need coverage for selenium is 58% more.
Anchovies contain 25 times more calcium than swordfish. Anchovies contain 147mg of calcium, while swordfish contains 6mg.

The food varieties used in the comparison are Fish, anchovy, european, raw and Fish, swordfish, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Anchovies

Swordfish

Contains more MagnesiumMagnesium	+17.1%
Contains more CalciumCalcium	+2350%
Contains more IronIron	+622.2%
Contains more CopperCopper	+358.7%
Contains more ZincZinc	+120.5%
Contains more ManganeseManganese	+438.5%

Contains more PotassiumPotassium	+30.3%
Contains more PhosphorusPhosphorus	+74.7%
Contains more SeleniumSelenium	+87.7%

~equal in Sodium ~97mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Anchovies

Swordfish

Contains more Vitamin B2Vitamin B2	+306.3%
Contains more Vitamin B3Vitamin B3	+51.5%
Contains more Vitamin B5Vitamin B5	+54.7%
Contains more FolateFolate	+350%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+186.7%
Contains more Vitamin EVitamin E	+322.8%
Contains more Vitamin B1Vitamin B1	+61.8%
Contains more Vitamin B6Vitamin B6	+330.1%
Contains more Vitamin B12Vitamin B12	+161.3%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Selenium	36.5µg	68.5µg	58%
Vitamin B12	0.62µg	1.62µg	42%
Vitamin B6	0.143mg	0.615mg	36%
Iron	3.25mg	0.45mg	35%
Vitamin B3	14.024mg	9.254mg	30%
Phosphorus	174mg	304mg	19%
Copper	0.211mg	0.046mg	18%
Vitamin B2	0.256mg	0.063mg	15%
Calcium	147mg	6mg	14%
Choline		77.5mg	14%
Vitamin E	0.57mg	2.41mg	12%
Zinc	1.72mg	0.78mg	9%
Protein	20.35g	23.45g	6%
Cholesterol	60mg	78mg	6%
Monounsaturated fat	1.182g	3.544g	6%
Fats	4.84g	7.93g	5%
Vitamin B5	0.645mg	0.417mg	5%
Potassium	383mg	499mg	3%
Vitamin A	15µg	43µg	3%
Vitamin B1	0.055mg	0.089mg	3%
Saturated fat	1.282g	1.911g	3%
Calories	131kcal	172kcal	2%
Manganese	0.07mg	0.013mg	2%
Folate	9µg	2µg	2%
Polyunsaturated fat	1.637g	1.368g	2%
Magnesium	41mg	35mg	1%
Protein per 100 calories	16g	14g	N/A
Calories per 10 g protein	64kcal	73kcal	N/A
Weight per 100 calories	76g	58g	N/A
Unsaturated / Saturated Fat ratio	2.2	2.6	N/A
Sodium	104mg	97mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.228mg	0.265mg	0%
Threonine	0.892mg	1.035mg	0%
Isoleucine	0.938mg	1.088mg	0%
Leucine	1.654mg	1.919mg	0%
Lysine	1.869mg	2.168mg	0%
Methionine	0.602mg	0.699mg	0%
Phenylalanine	0.794mg	0.922mg	0%
Valine	1.048mg	1.216mg	0%
Histidine	0.599mg	0.695mg	0%
Omega-3 (EPA)	0.538g	0.127g	N/A
Omega-3 (DHA)	0.911g	0.772g	N/A
Omega-3 (DPA)	0.029g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A