Swordfish vs. Rockfish — In-Depth Nutrition Comparison

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Important differences between swordfish and rockfish

Swordfish has more vitamin D*, vitamin B3, vitamin B6, vitamin E, fats, and phosphorus; however, rockfish is richer in selenium and vitamin B2.
Swordfish's daily need coverage for vitamin D* is 60% more.
Swordfish contains 5 times more vitamin E than rockfish. Swordfish contains 2.41mg of vitamin E, while rockfish contains 0.44mg.
Rockfish contains less saturated fat.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, rockfish, Pacific, 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

Rockfish

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

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

~equal in Magnesium ~33mg

~equal in Potassium ~467mg

~equal in Sodium ~89mg

~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.

Swordfish

Rockfish

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	+∞%

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

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.404mg

~equal in Vitamin B12 ~1.59µg

All nutrients comparison - raw data values

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