Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chinook salmon vs. Swordfish — In-Depth Nutrition Comparison

Compare

Differences between Chinook salmon and Swordfish

  • Chinook salmon is higher in Vitamin B12, Magnesium, Vitamin A RAE, Phosphorus, Vitamin B5, Folate, and Vitamin B2, however, Swordfish is richer in Selenium, and Vitamin B6.
  • Chinook salmon's daily need coverage for Vitamin B12 is 52% higher.
  • Chinook salmon has 18 times more Folate than Swordfish. While Chinook salmon has 35µg of Folate, Swordfish has only 2µg.
  • Swordfish has less Saturated Fat.

The food types used in this comparison are Fish, salmon, chinook, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Chinook salmon vs Swordfish infographic
Infographic link

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.
Contains more Calcium +366.7%
Contains more Iron +102.2%
Contains more Magnesium +248.6%
Contains more Phosphorus +22%
Contains less Sodium -38.1%
Contains more Copper +15.2%
Contains more Manganese +46.2%
Contains more Zinc +39.3%
Contains more Selenium +46.4%
Equal in Potassium - 499
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +366.7%
Contains more Iron +102.2%
Contains more Magnesium +248.6%
Contains more Phosphorus +22%
Contains less Sodium -38.1%
Contains more Copper +15.2%
Contains more Manganese +46.2%
Contains more Zinc +39.3%
Contains more Selenium +46.4%
Equal in Potassium - 499

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.
:
Contains more Vitamin A +284.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B5 +107.4%
Contains more Folate +1650%
Contains more Vitamin B12 +77.2%
Contains more Vitamin B1 +102.3%
Contains more Vitamin B6 +33.1%
Equal in Vitamin B3 - 9.254
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +284.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B5 +107.4%
Contains more Folate +1650%
Contains more Vitamin B12 +77.2%
Contains more Vitamin B1 +102.3%
Contains more Vitamin B6 +33.1%
Equal in Vitamin B3 - 9.254

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +68.7%
Equal in Protein - 23.45
Equal in Water - 68.26
Equal in Other - 0.36
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +68.7%
Equal in Protein - 23.45
Equal in Water - 68.26
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62%
Contains more Polyunsaturated fat +94.6%
Contains less Saturated Fat -40.5%
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +62%
Contains more Polyunsaturated fat +94.6%
Contains less Saturated Fat -40.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Swordfish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Swordfish Opinion
Protein 25.72g 23.45g Chinook salmon
Fats 13.38g 7.93g Chinook salmon
Calories 231kcal 172kcal Chinook salmon
Calcium 28mg 6mg Chinook salmon
Iron 0.91mg 0.45mg Chinook salmon
Magnesium 122mg 35mg Chinook salmon
Phosphorus 371mg 304mg Chinook salmon
Potassium 505mg 499mg Chinook salmon
Sodium 60mg 97mg Chinook salmon
Zinc 0.56mg 0.78mg Swordfish
Copper 0.053mg 0.046mg Chinook salmon
Manganese 0.019mg 0.013mg Chinook salmon
Selenium 46.8µg 68.5µg Swordfish
Vitamin A 496IU 129IU Chinook salmon
Vitamin A RAE 149µg 43µg Chinook salmon
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.089mg Swordfish
Vitamin B2 0.154mg 0.063mg Chinook salmon
Vitamin B3 10.045mg 9.254mg Chinook salmon
Vitamin B5 0.865mg 0.417mg Chinook salmon
Vitamin B6 0.462mg 0.615mg Swordfish
Folate 35µg 2µg Chinook salmon
Vitamin B12 2.87µg 1.62µg Chinook salmon
Vitamin K 0.1µg Swordfish
Tryptophan 0.288mg 0.265mg Chinook salmon
Threonine 1.127mg 1.035mg Chinook salmon
Isoleucine 1.185mg 1.088mg Chinook salmon
Leucine 2.09mg 1.919mg Chinook salmon
Lysine 2.362mg 2.168mg Chinook salmon
Methionine 0.761mg 0.699mg Chinook salmon
Phenylalanine 1.004mg 0.922mg Chinook salmon
Valine 1.325mg 1.216mg Chinook salmon
Histidine 0.757mg 0.695mg Chinook salmon
Cholesterol 85mg 78mg Swordfish
Trans Fat 0.056g Chinook salmon
Saturated Fat 3.214g 1.911g Swordfish
Omega-3 - DHA 0.727g 0.772g Swordfish
Omega-3 - EPA 1.01g 0.127g Chinook salmon
Omega-3 - DPA 0.296g 0.168g Chinook salmon
Monounsaturated Fat 5.742g 3.544g Chinook salmon
Polyunsaturated fat 2.662g 1.368g Chinook salmon
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Chinook salmon
95%
Swordfish
Minerals Daily Need Coverage Score
63%
Chinook salmon
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.303g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.