Swordfish vs. Perch — In-Depth Nutrition Comparison

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Important differences between swordfish and perch

Swordfish has more selenium, vitamin B3, vitamin B6, and fats; however, perch is richer in manganese, vitamin B12, copper, calcium, and vitamin B5.
Swordfish's daily need coverage for selenium is 95% more.
Swordfish contains 7 times more fats than perch. Swordfish contains 7.93g of fats, while perch contains 1.18g.
Swordfish contains less cholesterol.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, perch, mixed species, 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

Perch

Contains more PotassiumPotassium	+45.1%
Contains more PhosphorusPhosphorus	+18.3%
Contains more SeleniumSelenium	+325.5%

Contains more CalciumCalcium	+1600%
Contains more IronIron	+157.8%
Contains more CopperCopper	+317.4%
Contains more ZincZinc	+83.3%
Contains less SodiumSodium	-18.6%
Contains more ManganeseManganese	+6823.1%

~equal in Magnesium ~38mg

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

Perch

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+330%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+11.3%
Contains more Vitamin B3Vitamin B3	+387.1%
Contains more Vitamin B6Vitamin B6	+339.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+90.5%
Contains more Vitamin B5Vitamin B5	+108.6%
Contains more Vitamin B12Vitamin B12	+35.8%
Contains more FolateFolate	+200%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	68.5µg	16.1µg	95%
Vitamin D*	666 IU		83%
Vitamin D	16.6µg		83%
Vitamin B3	9.254mg	1.9mg	46%
Manganese	0.013mg	0.9mg	39%
Vitamin B6	0.615mg	0.14mg	37%
Vitamin B12	1.62µg	2.2µg	24%
Copper	0.046mg	0.192mg	16%
Vitamin E	2.41mg		16%
Choline	77.5mg		14%
Cholesterol	78mg	115mg	12%
Fats	7.93g	1.18g	10%
Calcium	6mg	102mg	10%
Iron	0.45mg	1.16mg	9%
Vitamin B5	0.417mg	0.87mg	9%
Saturated fat	1.911g	0.237g	8%
Monounsaturated fat	3.544g	0.195g	8%
Phosphorus	304mg	257mg	7%
Zinc	0.78mg	1.43mg	6%
Polyunsaturated fat	1.368g	0.472g	6%
Potassium	499mg	344mg	5%
Vitamin A	43µg	10µg	4%
Vitamin B2	0.063mg	0.12mg	4%
Calories	172kcal	117kcal	3%
Protein	23.45g	24.86g	3%
Vitamin C	0mg	1.7mg	2%
Magnesium	35mg	38mg	1%
Sodium	97mg	79mg	1%
Vitamin B1	0.089mg	0.08mg	1%
Folate	2µg	6µg	1%
Protein per 100 calories	14g	21g	N/A
Calories per 10 g protein	73kcal	47kcal	N/A
Weight per 100 calories	58g	85g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.8	N/A
Vitamin K	0.1µg		0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.278mg	0%
Threonine	1.035mg	1.09mg	0%
Isoleucine	1.088mg	1.145mg	0%
Leucine	1.919mg	2.02mg	0%
Lysine	2.168mg	2.283mg	0%
Methionine	0.699mg	0.736mg	0%
Phenylalanine	0.922mg	0.97mg	0%
Valine	1.216mg	1.281mg	0%
Histidine	0.695mg	0.732mg	0%
Omega-3 (EPA)	0.127g	0.101g	N/A
Omega-3 (DHA)	0.772g	0.223g	N/A
Omega-3 (DPA)	0.168g	0.036g	N/A
Omega-6 (Eicosadienoic acid)	0.022g		N/A