Mahimahi vs. Swordfish — In-Depth Nutrition Comparison

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A recap on the differences between mahimahi and swordfish

Mahimahi has more iron and vitamin B5; however, swordfish is higher in selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and vitamin B1.
Swordfish covers your daily selenium needs 39% more than mahimahi.
Swordfish contains 3 times less iron than mahimahi. Mahimahi contains 1.45mg of iron, while swordfish contains 0.45mg.
Swordfish has less cholesterol.

Food varieties used in this article are Fish, mahimahi, cooked, dry heat and Fish, swordfish, cooked, dry heat.

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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.

Mahimahi

Swordfish

Contains more CalciumCalcium	+216.7%
Contains more IronIron	+222.2%
Contains more CopperCopper	+15.2%
Contains more ManganeseManganese	+46.2%

Contains more ZincZinc	+32.2%
Contains more PhosphorusPhosphorus	+66.1%
Contains less SodiumSodium	-14.2%
Contains more SeleniumSelenium	+46.4%

~equal in Magnesium ~35mg

~equal in Potassium ~499mg

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.

Mahimahi

Swordfish

Contains more Vitamin AVitamin A	+44.2%
Contains more Vitamin B2Vitamin B2	+34.9%
Contains more Vitamin B5Vitamin B5	+107.4%
Contains more FolateFolate	+200%

Contains more Vitamin B1Vitamin B1	+287%
Contains more Vitamin B3Vitamin B3	+24.6%
Contains more Vitamin B6Vitamin B6	+33.1%
Contains more Vitamin B12Vitamin B12	+134.8%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Selenium	46.8µg	68.5µg	39%
Vitamin B12	0.69µg	1.62µg	39%
Phosphorus	183mg	304mg	17%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Iron	1.45mg	0.45mg	13%
Vitamin B6	0.462mg	0.615mg	12%
Fats	0.9g	7.93g	11%
Vitamin B3	7.429mg	9.254mg	11%
Vitamin B5	0.865mg	0.417mg	9%
Saturated fat	0.241g	1.911g	8%
Monounsaturated fat	0.155g	3.544g	8%
Polyunsaturated fat	0.211g	1.368g	8%
Vitamin B1	0.023mg	0.089mg	6%
Cholesterol	94mg	78mg	5%
Calories	109kcal	172kcal	3%
Zinc	0.59mg	0.78mg	2%
Vitamin A	62µg	43µg	2%
Vitamin B2	0.085mg	0.063mg	2%
Protein	23.72g	23.45g	1%
Magnesium	38mg	35mg	1%
Calcium	19mg	6mg	1%
Potassium	533mg	499mg	1%
Copper	0.053mg	0.046mg	1%
Sodium	113mg	97mg	1%
Folate	6µg	2µg	1%
Protein per 100 calories	22g	14g	N/A
Calories per 10 g protein	46kcal	73kcal	N/A
Weight per 100 calories	92g	58g	N/A
Unsaturated / Saturated Fat ratio	1.5	2.6	N/A
Manganese	0.019mg	0.013mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.266mg	0.265mg	0%
Threonine	1.04mg	1.035mg	0%
Isoleucine	1.093mg	1.088mg	0%
Leucine	1.928mg	1.919mg	0%
Lysine	2.178mg	2.168mg	0%
Methionine	0.702mg	0.699mg	0%
Phenylalanine	0.926mg	0.922mg	0%
Valine	1.222mg	1.216mg	0%
Histidine	0.698mg	0.695mg	0%
Omega-3 - EPA	0.026g	0.127g	N/A
Omega-3 - DHA	0.113g	0.772g	N/A
Omega-3 - DPA	0.012g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A