Flounder (Fillet, Meat) vs Swordfish (Fillet, Meat): Nutrition, Calories & Protein Compared



Flounder (fillet, meat) - calories, kcal, weight, nutrition
Flounder (fillet, meat) - calories, kcal, weight, nutrition

Flounder vs Swordfish
Nutrition Facts

Flounder
Serving size:
  change
one flounder (175g)steak (175g)
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Swordfish
Serving size:
  change
one swordfish (106g)steak (106g)
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Flounder vs Swordfish 100g Compare


per 100gFlounder (fillet, meat)Swordfish (fillet, meat)
Calories70 144
Fat1.93 g6.65 g
Protein12.41 g19.66 g
Water84.63 g73.38 g
Calcium21 mg5 mg
Iron0.18 mg0.38 mg
Magnessium18 mg29 mg
Phosphorus0.1 mg0.1 mg
Potassium160 mg418 mg
Sodium296 mg81 mg
Zink0.1 mg0.1 mg
Vitaminium A33 µg120 µg
Vitaminium B1 (Thiamine)0.022 mg0.075 mg
Vitaminium B2 (riboflavin)0.02 mg0.053 mg
Vitaminium B3 (Niacin)1.04 mg7.76 mg
Vitaminium B60.098 mg0.543 mg
Vitaminium B9 (Folic acid)0.005 mg0.002 mg
Vitaminium E0.63 mg2.02 mg

Discover the Delights of Flounder and Swordfish Fillets

When it comes to choosing the perfect fish for your next meal, the ocean offers a bounty of options. Among these, flounder and swordfish fillets stand out not just for their distinct flavors and textures, but also for their unique nutritional profiles. Whether you're a seafood aficionado or simply looking to diversify your diet, understanding the differences between these two fish can help you make an informed choice that suits your palate and your health goals.

A Closer Look at Flounder

Flounder is often celebrated for its delicate flavor and fine, flaky texture, making it a favorite among both seasoned chefs and home cooks. This flatfish, found at the bottom of oceans around the world, is not only versatile in culinary uses but also boasts a low-calorie count of just 70 calories per fillet. With virtually no carbohydrates and a modest fat content of 1.93 grams, flounder is an excellent choice for those monitoring their intake of these macronutrients. Furthermore, its high water content (84.63%) ensures that the fillets remain moist and tender when cooked, enhancing the dining experience.

The Mighty Swordfish

Swordfish, on the other hand, is known for its robust, meaty texture that can stand up to grilling and other high-heat cooking methods. This powerful swimmer of the open oceans has a higher calorie content at 144 calories per fillet but compensates with a significant protein punch of 19.66 grams. The higher fat content of 6.65 grams, including beneficial omega-3 fatty acids, contributes to its rich flavor and satisfying mouthfeel. Swordfish is also a good source of essential vitamins and minerals, including vitamin B3 and magnesium, making it a nutritious addition to any meal.

Nutritional Nuances

While both flounder and swordfish are free of carbohydrates, fiber, and sugar, they offer different nutritional benefits that cater to varied dietary needs. Flounder is an excellent choice for those seeking a high-protein, low-fat option, with a protein content of 12.41 grams and minimal fat. It's also lower in cholesterol (45 mg) compared to swordfish (66 mg), making it a heart-friendly option.

Swordfish shines in its mineral content, particularly potassium (418 mg), which is essential for maintaining healthy blood pressure levels. It also offers more iron, magnesium, and vitamins, especially vitamin A (120 IU) and vitamin E (2.02 mg), which are crucial for maintaining good vision, skin health, and protecting against oxidative stress, respectively.

Choosing Between Flounder and Swordfish

Ultimately, the choice between flounder and swordfish fillets boils down to personal preference and nutritional needs. If you're looking for a low-calorie, low-fat fish that's versatile and easy to cook, flounder is an excellent choice. Its subtle flavor makes it a great canvas for a variety of seasonings and sauces. Swordfish, with its higher calorie and fat content, is ideal for those looking for a more filling, flavorful option that can hold its own on the grill.

Both fish offer unique benefits and can be part of a balanced diet. By considering the nutritional information and the culinary possibilities each fish offers, you can enjoy the best of what the sea has to offer while catering to your health and taste preferences.

Whether you're planning a simple weeknight dinner or a special meal for guests, incorporating flounder or swordfish into your menu can elevate your dining experience with their distinct textures and flavors. So why not explore the ocean's bounty and enjoy the nutritional and culinary delights of these two remarkable fish?

Flounder (fillet, meat) 100g

70kcal

Calories source

  • 0% CARBS.
  • 74% PROTEIN
  • 26% FAT

Swordfish (fillet, meat) 100g

144kcal

Calories source

  • 0% CARBS
  • 57% PROTEIN
  • 43% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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