Tuna salad vs. Swordfish — In-Depth Nutrition Comparison

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How are tuna salad and swordfish different?

Tuna salad is higher in copper; however, swordfish is richer in selenium, vitamin B6, phosphorus, protein, vitamin B12, vitamin B3, and potassium.
Daily need coverage for selenium for swordfish is 50% higher.
Tuna salad contains 4 times more sodium than swordfish. While tuna salad contains 402mg of sodium, swordfish contains only 97mg.

Fish, tuna salad and Fish, swordfish, cooked, dry heat are the varieties used in this article.

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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.

Tuna salad

Swordfish

Contains more CalciumCalcium	+183.3%
Contains more IronIron	+122.2%
Contains more CopperCopper	+215.2%
Contains more ManganeseManganese	+207.7%

Contains more MagnesiumMagnesium	+84.2%
Contains more PotassiumPotassium	+180.3%
Contains more ZincZinc	+39.3%
Contains more PhosphorusPhosphorus	+70.8%
Contains less SodiumSodium	-75.9%
Contains more SeleniumSelenium	+66.3%

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.

Tuna salad

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+300%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+79.2%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+187.1%
Contains more Vitamin B3Vitamin B3	+38.1%
Contains more Vitamin B5Vitamin B5	+60.4%
Contains more Vitamin B6Vitamin B6	+659.3%
Contains more Vitamin B12Vitamin B12	+35%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Selenium	41.2µg	68.5µg	50%
Vitamin B6	0.081mg	0.615mg	41%
Cholesterol	13mg	78mg	22%
Phosphorus	178mg	304mg	18%
Vitamin B12	1.2µg	1.62µg	18%
Polyunsaturated fat	4.122g	1.368g	18%
Vitamin E		2.41mg	16%
Vitamin B3	6.7mg	9.254mg	16%
Protein	16.04g	23.45g	15%
Choline		77.5mg	14%
Sodium	402mg	97mg	13%
Copper	0.145mg	0.046mg	11%
Potassium	178mg	499mg	9%
Iron	1mg	0.45mg	7%
Vitamin B1	0.031mg	0.089mg	5%
Magnesium	19mg	35mg	4%
Carbs	9.41g	0g	3%
Vitamin B5	0.26mg	0.417mg	3%
Fats	9.26g	7.93g	2%
Vitamin C	2.2mg	0mg	2%
Zinc	0.56mg	0.78mg	2%
Vitamin A	24µg	43µg	2%
Folate	8µg	2µg	2%
Saturated fat	1.544g	1.911g	2%
Monounsaturated fat	2.887g	3.544g	2%
Calories	187kcal	172kcal	1%
Calcium	17mg	6mg	1%
Manganese	0.04mg	0.013mg	1%
Vitamin B2	0.07mg	0.063mg	1%
Protein per 100 calories	8.6g	14g	N/A
Calories per 10 g protein	117kcal	73kcal	N/A
Weight per 100 calories	53g	58g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.6	N/A
Net carbs	9.41g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.18mg	0.265mg	0%
Threonine	0.701mg	1.035mg	0%
Isoleucine	0.739mg	1.088mg	0%
Leucine	1.293mg	1.919mg	0%
Lysine	1.457mg	2.168mg	0%
Methionine	0.47mg	0.699mg	0%
Phenylalanine	0.626mg	0.922mg	0%
Valine	0.824mg	1.216mg	0%
Histidine	0.467mg	0.695mg	0%
Omega-3 (EPA)	0.014g	0.127g	N/A
Omega-3 (DHA)	0.055g	0.772g	N/A
Omega-3 (DPA)		0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A