Swordfish vs. Shad — In-Depth Nutrition Comparison
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What are the main differences between swordfish and shad?
- Swordfish is richer in vitamin B12, selenium, and vitamin B6, yet shad is richer in vitamin B2, fats, iron, vitamin B3, vitamin B5, vitamin B1, and phosphorus.
- Swordfish's daily need coverage for vitamin B12 is 62% higher.
We used Fish, swordfish, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.
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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 ZincZinc | +66% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +175.6% |
| Contains more CopperCopper | +78.3% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +315.4% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +19.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
| Contains more Vitamin B12Vitamin B12 | +1057.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105.6% |
| Contains more Vitamin B2Vitamin B2 | +388.9% |
| Contains more Vitamin B3Vitamin B3 | +16.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D* | 666 IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 1.62µg | 0.14µg | 62% |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B2 | 0.063mg | 0.308mg | 19% |
| Vitamin E | 2.41mg | 16% | |
| Fats | 7.93g | 17.65g | 15% |
| Choline | 77.5mg | 14% | |
| Vitamin B6 | 0.615mg | 0.462mg | 12% |
| Iron | 0.45mg | 1.24mg | 10% |
| Vitamin B3 | 9.254mg | 10.769mg | 9% |
| Vitamin B5 | 0.417mg | 0.865mg | 9% |
| Saturated fat | 1.911g | 9% | |
| Monounsaturated fat | 3.544g | 9% | |
| Polyunsaturated fat | 1.368g | 9% | |
| Vitamin B1 | 0.089mg | 0.183mg | 8% |
| Cholesterol | 78mg | 96mg | 6% |
| Phosphorus | 304mg | 349mg | 6% |
| Calcium | 6mg | 60mg | 5% |
| Calories | 172kcal | 252kcal | 4% |
| Copper | 0.046mg | 0.082mg | 4% |
| Folate | 2µg | 17µg | 4% |
| Protein | 23.45g | 21.71g | 3% |
| Zinc | 0.78mg | 0.47mg | 3% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Magnesium | 35mg | 38mg | 1% |
| Sodium | 97mg | 65mg | 1% |
| Vitamin A | 43µg | 36µg | 1% |
| Protein per 100 calories | 14g | 8.6g | N/A |
| Calories per 10 g protein | 73kcal | 116kcal | N/A |
| Weight per 100 calories | 58g | 40g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | N/A | |
| Potassium | 499mg | 492mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.243mg | 0% |
| Threonine | 1.035mg | 0.952mg | 0% |
| Isoleucine | 1.088mg | 1mg | 0% |
| Leucine | 1.919mg | 1.764mg | 0% |
| Lysine | 2.168mg | 1.993mg | 0% |
| Methionine | 0.699mg | 0.642mg | 0% |
| Phenylalanine | 0.922mg | 0.847mg | 0% |
| Valine | 1.216mg | 1.118mg | 0% |
| Histidine | 0.695mg | 0.639mg | 0% |
| Omega-3 (EPA) | 0.127g | N/A | |
| Omega-3 (DHA) | 0.772g | N/A | |
| Omega-3 (DPA) | 0.168g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.3% |
| Contains more FatsFats | +122.6% |
~equal in
Protein
~21.71g
~equal in
Carbs
~0g
