Flatfish vs. Swordfish — In-Depth Nutrition Comparison

Compare

Significant differences between flatfish and swordfish

The amount of vitamin D*, selenium, vitamin B3, vitamin B6, vitamin B12, vitamin E, and potassium in swordfish is higher than in flatfish.
Swordfish covers your daily vitamin D* needs 66% more than flatfish.
Swordfish has 4 times less sodium than flatfish. Flatfish has 363mg of sodium, while swordfish has 97mg.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Infographic link

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.

Flatfish

Swordfish

Contains more CalciumCalcium	+316.7%
Contains more ManganeseManganese	+30.8%

Contains more MagnesiumMagnesium	+59.1%
Contains more PotassiumPotassium	+153.3%
Contains more IronIron	+95.7%
Contains more CopperCopper	+100%
Contains more ZincZinc	+100%
Contains less SodiumSodium	-73.3%
Contains more SeleniumSelenium	+110.1%

~equal in Phosphorus ~304mg

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.

Flatfish

Swordfish

Contains more FolateFolate

+200%

Contains more Vitamin DVitamin D	+374.3%
Contains more Vitamin AVitamin A	+258.3%
Contains more Vitamin EVitamin E	+213%
Contains more Vitamin B1Vitamin B1	+242.3%
Contains more Vitamin B2Vitamin B2	+152%
Contains more Vitamin B3Vitamin B3	+624.1%
Contains more Vitamin B5Vitamin B5	+83.7%
Contains more Vitamin B6Vitamin B6	+434.8%
Contains more Vitamin B12Vitamin B12	+23.7%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	139 IU	666 IU	66%
Vitamin D	3.5µg	16.6µg	66%
Selenium	32.6µg	68.5µg	65%
Vitamin B3	1.278mg	9.254mg	50%
Vitamin B6	0.115mg	0.615mg	38%
Protein	15.24g	23.45g	16%
Vitamin B12	1.31µg	1.62µg	13%
Sodium	363mg	97mg	12%
Vitamin E	0.77mg	2.41mg	11%
Fats	2.37g	7.93g	9%
Potassium	197mg	499mg	9%
Cholesterol	56mg	78mg	7%
Monounsaturated fat	0.657g	3.544g	7%
Saturated fat	0.542g	1.911g	6%
Polyunsaturated fat	0.459g	1.368g	6%
Vitamin B1	0.026mg	0.089mg	5%
Calories	86kcal	172kcal	4%
Zinc	0.39mg	0.78mg	4%
Vitamin B5	0.227mg	0.417mg	4%
Magnesium	22mg	35mg	3%
Iron	0.23mg	0.45mg	3%
Copper	0.023mg	0.046mg	3%
Vitamin A	12µg	43µg	3%
Vitamin B2	0.025mg	0.063mg	3%
Calcium	25mg	6mg	2%
Phosphorus	309mg	304mg	1%
Folate	6µg	2µg	1%
Protein per 100 calories	18g	14g	N/A
Calories per 10 g protein	56kcal	73kcal	N/A
Weight per 100 calories	116g	58g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.6	N/A
Manganese	0.017mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.014g	0.056g	N/A
Choline	79.9mg	77.5mg	0%
Tryptophan	0.197mg	0.265mg	0%
Threonine	0.719mg	1.035mg	0%
Isoleucine	0.754mg	1.088mg	0%
Leucine	1.335mg	1.919mg	0%
Lysine	1.561mg	2.168mg	0%
Methionine	0.56mg	0.699mg	0%
Phenylalanine	0.624mg	0.922mg	0%
Valine	0.8mg	1.216mg	0%
Histidine	0.374mg	0.695mg	0%
Omega-3 - EPA	0.168g	0.127g	N/A
Omega-3 - DHA	0.132g	0.772g	N/A
Omega-3 - DPA	0.034g	0.168g	N/A
Omega-6 - Eicosadienoic acid	0.006g	0.022g	N/A