Swordfish vs. Tuna — In-Depth Nutrition Comparison

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Important differences between swordfish and tuna

Swordfish has more vitamin D* and vitamin E; however, tuna is richer in vitamin B3, selenium, vitamin B6, vitamin B12, iron, and vitamin B2.
Tuna's daily need coverage for vitamin B3 is 80% more.
Swordfish contains 9 times more saturated fat than tuna. Swordfish contains 1.911g of saturated fat, while tuna contains 0.205g.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

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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

Tuna

Contains more CalciumCalcium	+50%
Contains more ZincZinc	+73.3%

Contains more MagnesiumMagnesium	+20%
Contains more IronIron	+104.4%
Contains less SodiumSodium	-44.3%
Contains more SeleniumSelenium	+58%

~equal in Potassium ~527mg

~equal in Copper ~0.043mg

~equal in Phosphorus ~333mg

~equal in Manganese ~0.013mg

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

Tuna

Contains more Vitamin DVitamin D	+730%
Contains more Vitamin AVitamin A	+95.5%
Contains more Vitamin EVitamin E	+731%
Contains more Vitamin B5Vitamin B5	+24.9%

Contains more Vitamin B1Vitamin B1	+50.6%
Contains more Vitamin B2Vitamin B2	+117.5%
Contains more Vitamin B3Vitamin B3	+138.5%
Contains more Vitamin B6Vitamin B6	+68.8%
Contains more Vitamin B12Vitamin B12	+45.1%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

~equal in Folate ~2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	9.254mg	22.07mg	80%
Vitamin D*	666 IU	82 IU	73%
Vitamin D	16.6µg	2µg	73%
Selenium	68.5µg	108.2µg	72%
Vitamin B6	0.615mg	1.038mg	33%
Vitamin B12	1.62µg	2.35µg	30%
Vitamin E	2.41mg	0.29mg	14%
Protein	23.45g	29.15g	11%
Fats	7.93g	0.59g	11%
Cholesterol	78mg	47mg	10%
Monounsaturated fat	3.544g	0.138g	9%
Saturated fat	1.911g	0.205g	8%
Polyunsaturated fat	1.368g	0.175g	8%
Iron	0.45mg	0.92mg	6%
Vitamin B2	0.063mg	0.137mg	6%
Phosphorus	304mg	333mg	4%
Vitamin B1	0.089mg	0.134mg	4%
Zinc	0.78mg	0.45mg	3%
Calories	172kcal	130kcal	2%
Magnesium	35mg	42mg	2%
Sodium	97mg	54mg	2%
Vitamin A	43µg	22µg	2%
Vitamin B5	0.417mg	0.334mg	2%
Potassium	499mg	527mg	1%
Protein per 100 calories	14g	22g	N/A
Calories per 10 g protein	73kcal	45kcal	N/A
Weight per 100 calories	58g	77g	N/A
Unsaturated / Saturated Fat ratio	2.6	1.5	N/A
Calcium	6mg	4mg	0%
Copper	0.046mg	0.043mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Folate	2µg	2µg	0%
Trans fat	0.056g	0.02g	N/A
Choline	77.5mg	77.6mg	0%
Tryptophan	0.265mg	0.313mg	0%
Threonine	1.035mg	1.224mg	0%
Isoleucine	1.088mg	1.287mg	0%
Leucine	1.919mg	2.27mg	0%
Lysine	2.168mg	2.565mg	0%
Methionine	0.699mg	0.827mg	0%
Phenylalanine	0.922mg	1.091mg	0%
Valine	1.216mg	1.438mg	0%
Histidine	0.695mg	0.822mg	0%
Omega-3 - EPA	0.127g	0.015g	N/A
Omega-3 - DHA	0.772g	0.105g	N/A
Omega-3 - DPA	0.168g	0.005g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.002g	N/A