Swordfish vs Cod

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Swordfish, frozen, wild caught is higher in more vitamins & minerals

Calories (kcal)

Swordfish —
Cod —

Protein (g)

Swordfish 19.2
Cod 14.2

Carbs (g)

Swordfish 0.449
Cod 0.524

Fat (g)

Swordfish 8.12
Cod 0.216

Fiber (g)

Swordfish —
Cod —

Quick answers

Which has more protein?

Swordfish, frozen, wild caught — 19.2g vs 14.2g per 100g.

Which is more nutrient-dense?

Swordfish, frozen, wild caught scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Swordfish Cod
Macronutrients
Water 70.9 g 83.5 g
Protein 19.2 g 14.2 g
Total lipid (fat) 8.12 g 0.216 g
Carbohydrate, by difference 0.449 g 0.524 g
Vitamins
Vitamin B-12 — Cobalamin 0.870 ug 0.586 ug
Minerals
Calcium, Ca 3.62 mg 9.01 mg
Iron, Fe 0.096 mg 0 mg
Magnesium, Mg 26.7 mg 17.9 mg
Phosphorus, P 235 mg 279 mg
Potassium, K 414 mg 192 mg
Sodium, Na 56.9 mg 354 mg
Zinc, Zn 0.541 mg 0.269 mg
Copper, Cu 0.020 mg 0.009 mg
Manganese, Mn 0 mg 0 mg
Selenium, Se 60.7 ug 22.3 ug
Other Nutrients
Energy (Atwater General Factors) 152 kcal 61 kcal
Nitrogen 3.08 g 2.27 g
Ash 1.28 g 1.53 g

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Swordfish, frozen, wild caught nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +172% in Swordfish, frozen, wild caught Copper, Cu +137% in Swordfish, frozen, wild caught Potassium, K +115% in Swordfish, frozen, wild caught Zinc, Zn +101% in Swordfish, frozen, wild caught

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