Rockfish vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between rockfish and swordfish

Rockfish has more selenium and vitamin B2; however, swordfish is richer in vitamin D*, vitamin B3, vitamin B6, vitamin E, fats, and phosphorus.
Swordfish's daily need coverage for vitamin D* is 60% more.
Rockfish contains 4 times more vitamin B2 than swordfish. Rockfish contains 0.226mg of vitamin B2, while swordfish contains 0.063mg.
Rockfish contains less cholesterol.

The food varieties used in the comparison are Fish, rockfish, Pacific, mixed species, 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.

Rockfish

Swordfish

Contains more CalciumCalcium	+183.3%
Contains more SeleniumSelenium	+11.2%

Contains more IronIron	+25%
Contains more CopperCopper	+12.2%
Contains more ZincZinc	+81.4%
Contains more PhosphorusPhosphorus	+22.6%

~equal in Magnesium ~35mg

~equal in Potassium ~499mg

~equal in Sodium ~97mg

~equal in Manganese ~0.013mg

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.

Rockfish

Swordfish

Contains more Vitamin B2Vitamin B2	+258.7%
Contains more FolateFolate	+400%

Contains more Vitamin DVitamin D	+260.9%
Contains more Vitamin AVitamin A	+760%
Contains more Vitamin EVitamin E	+447.7%
Contains more Vitamin B1Vitamin B1	+229.6%
Contains more Vitamin B3Vitamin B3	+219.4%
Contains more Vitamin B6Vitamin B6	+155.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~1.62µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	183 IU	666 IU	60%
Vitamin D	4.6µg	16.6µg	60%
Vitamin B3	2.897mg	9.254mg	40%
Vitamin B6	0.241mg	0.615mg	29%
Selenium	76.2µg	68.5µg	14%
Vitamin E	0.44mg	2.41mg	13%
Vitamin B2	0.226mg	0.063mg	13%
Fats	1.62g	7.93g	10%
Phosphorus	248mg	304mg	8%
Monounsaturated fat	0.466g	3.544g	8%
Saturated fat	0.42g	1.911g	7%
Cholesterol	61mg	78mg	6%
Polyunsaturated fat	0.485g	1.368g	6%
Vitamin B1	0.027mg	0.089mg	5%
Vitamin A	5µg	43µg	4%
Calories	109kcal	172kcal	3%
Zinc	0.43mg	0.78mg	3%
Protein	22.23g	23.45g	2%
Folate	10µg	2µg	2%
Calcium	17mg	6mg	1%
Potassium	467mg	499mg	1%
Iron	0.36mg	0.45mg	1%
Copper	0.041mg	0.046mg	1%
Vitamin B12	1.59µg	1.62µg	1%
Protein per 100 calories	20g	14g	N/A
Calories per 10 g protein	49kcal	73kcal	N/A
Weight per 100 calories	92g	58g	N/A
Unsaturated / Saturated Fat ratio	2.3	2.6	N/A
Magnesium	33mg	35mg	0%
Sodium	89mg	97mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin B5	0.404mg	0.417mg	0%
Vitamin K	0µg	0.1µg	0%
Trans fat	0.025g	0.056g	N/A
Choline	78.7mg	77.5mg	0%
Tryptophan	0.296mg	0.265mg	0%
Threonine	1.014mg	1.035mg	0%
Isoleucine	1.06mg	1.088mg	0%
Leucine	1.835mg	1.919mg	0%
Lysine	2.188mg	2.168mg	0%
Methionine	0.707mg	0.699mg	0%
Phenylalanine	0.935mg	0.922mg	0%
Valine	1.106mg	1.216mg	0%
Histidine	0.502mg	0.695mg	0%
Omega-3 (EPA)	0.107g	0.127g	N/A
Omega-3 (DHA)	0.238g	0.772g	N/A
Omega-3 (DPA)	0.027g	0.168g	N/A
Omega-6 (Eicosadienoic acid)	0.005g	0.022g	N/A