Herring vs. Swordfish — In-Depth Nutrition Comparison

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Differences between herring and swordfish

Herring is higher in vitamin B12, vitamin B2, iron, copper, and calcium; however, swordfish is richer in vitamin D*, selenium, vitamin B3, vitamin B6, and vitamin E.
Herring's daily need coverage for vitamin B12 is 480% higher.
Herring has 12 times more calcium than swordfish. While herring has 74mg of calcium, swordfish has only 6mg.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat 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.

Herring

Swordfish

Contains more MagnesiumMagnesium	+17.1%
Contains more CalciumCalcium	+1133.3%
Contains more IronIron	+213.3%
Contains more CopperCopper	+156.5%
Contains more ZincZinc	+62.8%
Contains more ManganeseManganese	+207.7%

Contains more PotassiumPotassium	+19.1%
Contains less SodiumSodium	-15.7%
Contains more SeleniumSelenium	+46.4%

~equal in Phosphorus ~304mg

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.

Herring

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+25.8%
Contains more Vitamin B2Vitamin B2	+374.6%
Contains more Vitamin B5Vitamin B5	+77.5%
Contains more Vitamin B12Vitamin B12	+711.1%
Contains more FolateFolate	+500%

Contains more Vitamin DVitamin D	+207.4%
Contains more Vitamin AVitamin A	+19.4%
Contains more Vitamin EVitamin E	+75.9%
Contains more Vitamin B3Vitamin B3	+124.4%
Contains more Vitamin B6Vitamin B6	+76.7%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	13.14µg	1.62µg	480%
Vitamin D*	214 IU	666 IU	57%
Vitamin D	5.4µg	16.6µg	56%
Selenium	46.8µg	68.5µg	39%
Vitamin B3	4.124mg	9.254mg	32%
Vitamin B6	0.348mg	0.615mg	21%
Vitamin B2	0.299mg	0.063mg	18%
Iron	1.41mg	0.45mg	12%
Polyunsaturated fat	2.735g	1.368g	9%
Copper	0.118mg	0.046mg	8%
Calcium	74mg	6mg	7%
Vitamin E	1.37mg	2.41mg	7%
Fats	11.59g	7.93g	6%
Vitamin B5	0.74mg	0.417mg	6%
Zinc	1.27mg	0.78mg	4%
Folate	12µg	2µg	3%
Saturated fat	2.615g	1.911g	3%
Monounsaturated fat	4.79g	3.544g	3%
Calories	203kcal	172kcal	2%
Potassium	419mg	499mg	2%
Vitamin B1	0.112mg	0.089mg	2%
Protein	23.03g	23.45g	1%
Vitamin C	0.7mg	0mg	1%
Magnesium	41mg	35mg	1%
Sodium	115mg	97mg	1%
Vitamin A	36µg	43µg	1%
Manganese	0.04mg	0.013mg	1%
Choline	83.3mg	77.5mg	1%
Protein per 100 calories	11g	14g	N/A
Calories per 10 g protein	88kcal	73kcal	N/A
Weight per 100 calories	49g	58g	N/A
Unsaturated / Saturated Fat ratio	2.9	2.6	N/A
Cholesterol	77mg	78mg	0%
Phosphorus	303mg	304mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.258mg	0.265mg	0%
Threonine	1.01mg	1.035mg	0%
Isoleucine	1.061mg	1.088mg	0%
Leucine	1.872mg	1.919mg	0%
Lysine	2.115mg	2.168mg	0%
Methionine	0.682mg	0.699mg	0%
Phenylalanine	0.899mg	0.922mg	0%
Valine	1.187mg	1.216mg	0%
Histidine	0.678mg	0.695mg	0%
Omega-3 (EPA)	0.909g	0.127g	N/A
Omega-3 (DHA)	1.105g	0.772g	N/A
Omega-3 (DPA)	0.071g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A