Swordfish vs. Lingcod — In-Depth Nutrition Comparison

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Significant differences between swordfish and lingcod

Swordfish has more vitamin B3, selenium, vitamin B6, fats, and phosphorus; however, lingcod is richer in vitamin B12, vitamin B5, and vitamin B2.
Lingcod covers your daily vitamin B12 needs 105% more than swordfish.
Lingcod has 7 times less saturated fat than swordfish. Swordfish has 1.911g of saturated fat, while lingcod has 0.255g.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, lingcod, 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.

Swordfish

Lingcod

Contains more CopperCopper	+31.4%
Contains more ZincZinc	+34.5%
Contains more PhosphorusPhosphorus	+17.8%
Contains more SeleniumSelenium	+46.4%

Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+12.2%
Contains less SodiumSodium	-21.6%
Contains more ManganeseManganese	+100%

~equal in Magnesium ~33mg

~equal in Iron ~0.41mg

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.

Swordfish

Lingcod

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+152.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+154.3%
Contains more Vitamin B3Vitamin B3	+299.9%
Contains more Vitamin B6Vitamin B6	+77.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+120.6%
Contains more Vitamin B5Vitamin B5	+107.4%
Contains more Vitamin B12Vitamin B12	+156.2%
Contains more FolateFolate	+400%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.62µg	4.15µg	105%
Vitamin D*	666 IU		83%
Vitamin D	16.6µg		83%
Vitamin B3	9.254mg	2.314mg	43%
Selenium	68.5µg	46.8µg	39%
Vitamin B6	0.615mg	0.346mg	21%
Vitamin E	2.41mg		16%
Choline	77.5mg		14%
Fats	7.93g	1.36g	10%
Vitamin B5	0.417mg	0.865mg	9%
Saturated fat	1.911g	0.255g	8%
Monounsaturated fat	3.544g	0.447g	8%
Phosphorus	304mg	258mg	7%
Polyunsaturated fat	1.368g	0.383g	7%
Vitamin B2	0.063mg	0.139mg	6%
Vitamin B1	0.089mg	0.035mg	5%
Cholesterol	78mg	67mg	4%
Calories	172kcal	109kcal	3%
Vitamin A	43µg	17µg	3%
Protein	23.45g	22.64g	2%
Potassium	499mg	560mg	2%
Zinc	0.78mg	0.58mg	2%
Folate	2µg	10µg	2%
Calcium	6mg	18mg	1%
Iron	0.45mg	0.41mg	1%
Copper	0.046mg	0.035mg	1%
Sodium	97mg	76mg	1%
Manganese	0.013mg	0.026mg	1%
Protein per 100 calories	14g	21g	N/A
Calories per 10 g protein	73kcal	48kcal	N/A
Weight per 100 calories	58g	92g	N/A
Unsaturated / Saturated Fat ratio	2.6	3.3	N/A
Magnesium	35mg	33mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.254mg	0%
Threonine	1.035mg	0.993mg	0%
Isoleucine	1.088mg	1.043mg	0%
Leucine	1.919mg	1.84mg	0%
Lysine	2.168mg	2.079mg	0%
Methionine	0.699mg	0.67mg	0%
Phenylalanine	0.922mg	0.884mg	0%
Valine	1.216mg	1.166mg	0%
Histidine	0.695mg	0.667mg	0%
Omega-3 (EPA)	0.127g	0.133g	N/A
Omega-3 (DHA)	0.772g	0.13g	N/A
Omega-3 (DPA)	0.168g	0.018g	N/A
Omega-6 (Eicosadienoic acid)	0.022g		N/A