Swordfish vs. Lobster — In-Depth Nutrition Comparison

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How are swordfish and lobster different?

Swordfish is higher in vitamin D*, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, lobster is richer in copper, zinc, and vitamin B5.
Daily need coverage for copper for lobster is 167% higher.
Swordfish contains 666 times more vitamin D* than lobster. While swordfish contains 666 IU of vitamin D*, lobster contains only 1 IU.
Swordfish has less cholesterol.

Fish, swordfish, cooked, dry heat and Crustaceans, lobster, northern, cooked, moist heat are the varieties used in this article.

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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.

Swordfish

Lobster

Contains more PotassiumPotassium	+117%
Contains more IronIron	+55.2%
Contains more PhosphorusPhosphorus	+64.3%
Contains less SodiumSodium	-80%

Contains more MagnesiumMagnesium	+22.9%
Contains more CalciumCalcium	+1500%
Contains more CopperCopper	+3269.6%
Contains more ZincZinc	+419.2%
Contains more ManganeseManganese	+400%

~equal in Selenium ~73.1µg

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.

Swordfish

Lobster

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+4200%
Contains more Vitamin EVitamin E	+141%
Contains more Vitamin B1Vitamin B1	+287%
Contains more Vitamin B2Vitamin B2	+270.6%
Contains more Vitamin B3Vitamin B3	+405.7%
Contains more Vitamin B6Vitamin B6	+416.8%
Contains more Vitamin B12Vitamin B12	+13.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B5Vitamin B5	+299.8%
Contains more FolateFolate	+450%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.046mg	1.55mg	167%
Vitamin D*	666 IU	1 IU	83%
Vitamin D	16.6µg	0µg	83%
Vitamin B3	9.254mg	1.83mg	46%
Vitamin B6	0.615mg	0.119mg	38%
Zinc	0.78mg	4.05mg	30%
Vitamin B5	0.417mg	1.667mg	25%
Cholesterol	78mg	146mg	23%
Phosphorus	304mg	185mg	17%
Sodium	97mg	486mg	17%
Fats	7.93g	0.86g	11%
Protein	23.45g	19g	9%
Calcium	6mg	96mg	9%
Vitamin E	2.41mg	1mg	9%
Potassium	499mg	230mg	8%
Selenium	68.5µg	73.1µg	8%
Vitamin B12	1.62µg	1.43µg	8%
Saturated fat	1.911g	0.208g	8%
Monounsaturated fat	3.544g	0.253g	8%
Polyunsaturated fat	1.368g	0.34g	7%
Vitamin B1	0.089mg	0.023mg	6%
Vitamin A	43µg	1µg	5%
Calories	172kcal	89kcal	4%
Vitamin B2	0.063mg	0.017mg	4%
Magnesium	35mg	43mg	2%
Iron	0.45mg	0.29mg	2%
Manganese	0.013mg	0.065mg	2%
Folate	2µg	11µg	2%
Choline	77.5mg	80.9mg	1%
Protein per 100 calories	14g	21g	N/A
Calories per 10 g protein	73kcal	47kcal	N/A
Weight per 100 calories	58g	112g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.9	N/A
Vitamin K	0.1µg	0µg	0%
Trans fat	0.056g	0.013g	N/A
Tryptophan	0.265mg	0.248mg	0%
Threonine	1.035mg	0.753mg	0%
Isoleucine	1.088mg	0.832mg	0%
Leucine	1.919mg	1.376mg	0%
Lysine	2.168mg	1.426mg	0%
Methionine	0.699mg	0.475mg	0%
Phenylalanine	0.922mg	0.782mg	0%
Valine	1.216mg	0.852mg	0%
Histidine	0.695mg	0.475mg	0%
Omega-3 - EPA	0.127g	0.117g	N/A
Omega-3 - DHA	0.772g	0.078g	N/A
Omega-3 - ALA		0.05g	N/A
Omega-3 - DPA	0.168g	0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.006g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.006g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.006g	N/A
Omega-6 - Linoleic acid		0.033g	N/A