Tuna vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between tuna and swordfish

Tuna has more vitamin B3, selenium, vitamin B6, vitamin B12, iron, and vitamin B2; however, swordfish is richer in vitamin D* and vitamin E.
Tuna's daily need coverage for vitamin B3 is 80% more.
Tuna contains 2 times more vitamin B2 than swordfish. Tuna contains 0.137mg of vitamin B2, while swordfish contains 0.063mg.
Tuna contains less cholesterol.

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

Tuna

Swordfish

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

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

~equal in Potassium ~499mg

~equal in Copper ~0.046mg

~equal in Phosphorus ~304mg

~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.

Tuna

Swordfish

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%

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%

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