Whiting vs. Swordfish — In-Depth Nutrition Comparison

Compare

The main differences between whiting and swordfish

Whiting has more vitamin B12, calcium, and manganese; however, swordfish has more vitamin D*, selenium, vitamin B3, vitamin B6, vitamin E, and fats.
Daily need coverage for vitamin D* for swordfish is 74% higher.
Swordfish has 10 times less calcium than whiting. Whiting has 62mg of calcium, while swordfish has 6mg.
Whiting is lower in saturated fat.

Food types used in this article are Fish, whiting, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Infographic link

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.

Whiting

Swordfish

Contains more CalciumCalcium	+933.3%
Contains more ManganeseManganese	+900%

Contains more MagnesiumMagnesium	+29.6%
Contains more PotassiumPotassium	+15%
Contains more CopperCopper	+15%
Contains more ZincZinc	+47.2%
Contains less SodiumSodium	-26.5%
Contains more SeleniumSelenium	+66.7%

~equal in Iron ~0.45mg

~equal in Phosphorus ~304mg

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.

Whiting

Swordfish

Contains more Vitamin B12Vitamin B12	+60.5%
Contains more FolateFolate	+650%

Contains more Vitamin DVitamin D	+822.2%
Contains more Vitamin AVitamin A	+13.2%
Contains more Vitamin EVitamin E	+534.2%
Contains more Vitamin B1Vitamin B1	+30.9%
Contains more Vitamin B3Vitamin B3	+454.1%
Contains more Vitamin B5Vitamin B5	+66.8%
Contains more Vitamin B6Vitamin B6	+241.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.063mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	73 IU	666 IU	74%
Vitamin D	1.8µg	16.6µg	74%
Selenium	41.1µg	68.5µg	50%
Vitamin B3	1.67mg	9.254mg	47%
Vitamin B12	2.6µg	1.62µg	41%
Vitamin B6	0.18mg	0.615mg	33%
Vitamin E	0.38mg	2.41mg	14%
Fats	1.69g	7.93g	10%
Monounsaturated fat	0.445g	3.544g	8%
Saturated fat	0.4g	1.911g	7%
Calcium	62mg	6mg	6%
Manganese	0.13mg	0.013mg	5%
Polyunsaturated fat	0.587g	1.368g	5%
Calories	116kcal	172kcal	3%
Phosphorus	285mg	304mg	3%
Vitamin B5	0.25mg	0.417mg	3%
Folate	15µg	2µg	3%
Cholesterol	84mg	78mg	2%
Magnesium	27mg	35mg	2%
Potassium	434mg	499mg	2%
Zinc	0.53mg	0.78mg	2%
Sodium	132mg	97mg	2%
Vitamin B1	0.068mg	0.089mg	2%
Copper	0.04mg	0.046mg	1%
Vitamin A	38µg	43µg	1%
Choline	83.3mg	77.5mg	1%
Protein	23.48g	23.45g	0%
Protein per 100 calories	20g	14g	N/A
Calories per 10 g protein	49kcal	73kcal	N/A
Weight per 100 calories	86g	58g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.6	N/A
Iron	0.42mg	0.45mg	0%
Vitamin B2	0.06mg	0.063mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.263mg	0.265mg	0%
Threonine	1.029mg	1.035mg	0%
Isoleucine	1.082mg	1.088mg	0%
Leucine	1.908mg	1.919mg	0%
Lysine	2.156mg	2.168mg	0%
Methionine	0.695mg	0.699mg	0%
Phenylalanine	0.917mg	0.922mg	0%
Valine	1.21mg	1.216mg	0%
Histidine	0.691mg	0.695mg	0%
Omega-3 (EPA)	0.283g	0.127g	N/A
Omega-3 (DHA)	0.235g	0.772g	N/A
Omega-3 (DPA)	0.017g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A