Swordfish vs. Sardines — In-Depth Nutrition Comparison
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How are swordfish and sardines different?
- Swordfish is higher in vitamin D*, vitamin B6, selenium, and vitamin B3; however, sardines are richer in vitamin B12, calcium, iron, phosphorus, and copper.
- Daily need coverage for vitamin B12 for sardines is 305% higher.
- Swordfish contains 4 times more vitamin B6 than sardines. While swordfish contains 0.615mg of vitamin B6, sardines contain only 0.167mg.
- Swordfish has less cholesterol.
Fish, swordfish, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +25.7% |
| Contains less SodiumSodium | -68.4% |
| Contains more SeleniumSelenium | +30% |
| Contains more MagnesiumMagnesium | +11.4% |
| Contains more CalciumCalcium | +6266.7% |
| Contains more IronIron | +548.9% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +67.9% |
| Contains more PhosphorusPhosphorus | +61.2% |
| Contains more ManganeseManganese | +730.8% |
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.
| Contains more Vitamin DVitamin D | +245.8% |
| Contains more Vitamin AVitamin A | +34.4% |
| Contains more Vitamin EVitamin E | +18.1% |
| Contains more Vitamin B1Vitamin B1 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +76.4% |
| Contains more Vitamin B6Vitamin B6 | +268.3% |
| Contains more Vitamin B2Vitamin B2 | +260.3% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more Vitamin B12Vitamin B12 | +451.9% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 8.94µg | 305% |
| Vitamin D* | 666 IU | 193 IU | 59% |
| Vitamin D | 16.6µg | 4.8µg | 59% |
| Calcium | 6mg | 382mg | 38% |
| Vitamin B6 | 0.615mg | 0.167mg | 34% |
| Iron | 0.45mg | 2.92mg | 31% |
| Selenium | 68.5µg | 52.7µg | 29% |
| Phosphorus | 304mg | 490mg | 27% |
| Vitamin B3 | 9.254mg | 5.245mg | 25% |
| Polyunsaturated fat | 1.368g | 5.148g | 25% |
| Cholesterol | 78mg | 142mg | 21% |
| Copper | 0.046mg | 0.186mg | 16% |
| Vitamin B2 | 0.063mg | 0.227mg | 13% |
| Sodium | 97mg | 307mg | 9% |
| Fats | 7.93g | 11.45g | 5% |
| Zinc | 0.78mg | 1.31mg | 5% |
| Vitamin B5 | 0.417mg | 0.642mg | 5% |
| Manganese | 0.013mg | 0.108mg | 4% |
| Potassium | 499mg | 397mg | 3% |
| Calories | 172kcal | 208kcal | 2% |
| Protein | 23.45g | 24.62g | 2% |
| Vitamin E | 2.41mg | 2.04mg | 2% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Folate | 2µg | 10µg | 2% |
| Saturated fat | 1.911g | 1.528g | 2% |
| Magnesium | 35mg | 39mg | 1% |
| Vitamin A | 43µg | 32µg | 1% |
| Vitamin B1 | 0.089mg | 0.08mg | 1% |
| Monounsaturated fat | 3.544g | 3.869g | 1% |
| Protein per 100 calories | 14g | 12g | N/A |
| Calories per 10 g protein | 73kcal | 84kcal | N/A |
| Weight per 100 calories | 58g | 48g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 5.9 | N/A |
| Trans fat | 0.056g | N/A | |
| Choline | 77.5mg | 75mg | 0% |
| Tryptophan | 0.265mg | 0.276mg | 0% |
| Threonine | 1.035mg | 1.079mg | 0% |
| Isoleucine | 1.088mg | 1.134mg | 0% |
| Leucine | 1.919mg | 2.001mg | 0% |
| Lysine | 2.168mg | 2.26mg | 0% |
| Methionine | 0.699mg | 0.729mg | 0% |
| Phenylalanine | 0.922mg | 0.961mg | 0% |
| Valine | 1.216mg | 1.268mg | 0% |
| Histidine | 0.695mg | 0.725mg | 0% |
| Omega-3 (EPA) | 0.127g | 0.473g | N/A |
| Omega-3 (DHA) | 0.772g | 0.509g | N/A |
| Omega-3 (DPA) | 0.168g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.5% |
| Contains more FatsFats | +44.4% |
~equal in
Protein
~24.62g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Poly. FatPolyunsaturated fat | +276.3% |
~equal in
Monounsaturated fat
~3.869g
