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Salmon vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.93g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 53mg)
Which food contains less Sugars?
Salmon
Salmon contains less Sugars (difference - 0g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon Swordfish
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Salmon Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
47
Salmon
75
Swordfish
Mineral Summary Score
25
Salmon
26
Swordfish

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
4
:
Contains more Iron +77.8%
Contains more Calcium +100%
Contains more Copper +443.5%
Contains less Sodium -54.6%
Contains more Magnesium +20.7%
Contains more Zinc +21.9%
Contains more Phosphorus +52%
Equal in Potassium - 499
Contains more Iron +77.8%
Contains more Calcium +100%
Contains more Copper +443.5%
Contains less Sodium -54.6%
Contains more Magnesium +20.7%
Contains more Zinc +21.9%
Contains more Phosphorus +52%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
5
:
Contains more Vitamin B1 +153.9%
Contains more Vitamin B2 +503.2%
Contains more Vitamin B5 +299%
Contains more Vitamin B6 +33%
Contains more Vitamin B12 +96.3%
Contains more Vitamin A +222.5%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B1 +153.9%
Contains more Vitamin B2 +503.2%
Contains more Vitamin B5 +299%
Contains more Vitamin B6 +33%
Contains more Vitamin B12 +96.3%
Contains more Vitamin A +222.5%
Contains more Vitamin B3 +17.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
119%
Salmon
141%
Swordfish
Carbohydrates
0%
Salmon
0%
Swordfish
Fats
29%
Salmon
37%
Swordfish

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Salmon Swordfish Opinion
Calories 142 172 Swordfish
Protein 19.84 23.45 Swordfish
Fats 6.34 7.93 Swordfish
Vitamin C 0 0
Carbs 0 0
Cholesterol 55 78 Salmon
Vitamin D 666 Swordfish
Iron 0.8 0.45 Salmon
Calcium 12 6 Salmon
Potassium 490 499 Swordfish
Magnesium 29 35 Swordfish
Sugars 0 Swordfish
Fiber 0 0
Copper 0.25 0.046 Salmon
Zinc 0.64 0.78 Swordfish
Starch
Phosphorus 200 304 Swordfish
Sodium 44 97 Salmon
Vitamin A 40 129 Swordfish
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.226 0.089 Salmon
Vitamin B2 0.38 0.063 Salmon
Vitamin B3 7.86 9.254 Swordfish
Vitamin B5 1.664 0.417 Salmon
Vitamin B6 0.818 0.615 Salmon
Vitamin B12 3.18 1.62 Salmon
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Salmon
Saturated Fat 0.981 1.911 Salmon
Monounsaturated Fat 2.103 3.544 Swordfish
Polyunsaturated fat 2.539 1.368 Salmon
Tryptophan 0.222 0.265 Swordfish
Threonine 0.87 1.035 Swordfish
Isoleucine 0.914 1.088 Swordfish
Leucine 1.613 1.919 Swordfish
Lysine 1.822 2.168 Swordfish
Methionine 0.587 0.699 Swordfish
Phenylalanine 0.775 0.922 Swordfish
Valine 1.022 1.216 Swordfish
Histidine 0.584 0.695 Swordfish
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.