Swordfish vs. Salmon — In-Depth Nutrition Comparison
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How are Swordfish and Salmon different?
- Swordfish is richer in Selenium, Vitamin D, Vitamin E , Vitamin B3, and Phosphorus, while Salmon is higher in Vitamin B12, Vitamin B5, Vitamin B1, Folate, and Vitamin B2.
- Swordfish covers your daily need of Selenium 49% more than Salmon.
- Swordfish contains 2 times more Vitamin E than Salmon. Swordfish contains 2.41mg of Vitamin E , while Salmon contains 1.14mg.
Fish, swordfish, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types were used in this article.
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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
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Iron
+32.4%
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Magnesium
+16.7%
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Phosphorus
+20.6%
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Potassium
+29.9%
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Zinc
+81.4%
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Selenium
+65.5%
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Calcium
+150%
Contains
less
Sodium
-37.1%
Contains
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Manganese
+23.1%
Equal in Copper - 0.049
Contains
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Iron
+32.4%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+20.6%
Contains
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Potassium
+29.9%
Contains
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Zinc
+81.4%
Contains
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Selenium
+65.5%
Contains
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Calcium
+150%
Contains
less
Sodium
-37.1%
Contains
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Manganese
+23.1%
Equal in Copper - 0.049
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
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Vitamin E
+111.4%
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Vitamin D
+26.7%
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Vitamin B3
+15%
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Vitamin A
+78.3%
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Vitamin C
+∞%
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Vitamin B1
+282%
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Vitamin B2
+114.3%
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Vitamin B5
+253.7%
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Folate
+1600%
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Vitamin B12
+72.8%
Equal in Vitamin B6 - 0.647
Equal in Vitamin K - 0.1
Contains
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Vitamin E
+111.4%
Contains
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Vitamin D
+26.7%
Contains
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Vitamin B3
+15%
Contains
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Vitamin A
+78.3%
Contains
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Vitamin C
+∞%
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Vitamin B1
+282%
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Vitamin B2
+114.3%
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Vitamin B5
+253.7%
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Folate
+1600%
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Vitamin B12
+72.8%
Equal in Vitamin B6 - 0.647
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+55.7%
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Other
+122.2%
Equal in Protein - 22.1
Equal in Water - 64.75
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Fats
+55.7%
Contains
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Other
+122.2%
Equal in Protein - 22.1
Equal in Water - 64.75
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-20.3%
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Monounsaturated Fat
+18%
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Polyunsaturated fat
+232.8%
Contains
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Saturated Fat
-20.3%
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Monounsaturated Fat
+18%
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Polyunsaturated fat
+232.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.45g | 22.1g |
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| Fats | 7.93g | 12.35g |
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| Calories | 172kcal | 206kcal |
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| Calcium | 6mg | 15mg |
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| Iron | 0.45mg | 0.34mg |
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| Magnesium | 35mg | 30mg |
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| Phosphorus | 304mg | 252mg |
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| Potassium | 499mg | 384mg |
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| Sodium | 97mg | 61mg |
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| Zinc | 0.78mg | 0.43mg |
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| Copper | 0.046mg | 0.049mg |
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| Manganese | 0.013mg | 0.016mg |
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| Selenium | 68.5µg | 41.4µg |
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| Vitamin A | 129IU | 230IU |
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| Vitamin A RAE | 43µg | 69µg |
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| Vitamin E | 2.41mg | 1.14mg |
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| Vitamin D | 666IU | 526IU |
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| Vitamin D | 16.6µg | 13.1µg |
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| Vitamin C | 0mg | 3.7mg |
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| Vitamin B1 | 0.089mg | 0.34mg |
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| Vitamin B2 | 0.063mg | 0.135mg |
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| Vitamin B3 | 9.254mg | 8.045mg |
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| Vitamin B5 | 0.417mg | 1.475mg |
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| Vitamin B6 | 0.615mg | 0.647mg |
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| Folate | 2µg | 34µg |
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| Vitamin B12 | 1.62µg | 2.8µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.248mg |
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| Threonine | 1.035mg | 0.969mg |
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| Isoleucine | 1.088mg | 1.018mg |
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| Leucine | 1.919mg | 1.796mg |
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| Lysine | 2.168mg | 2.03mg |
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| Methionine | 0.699mg | 0.654mg |
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| Phenylalanine | 0.922mg | 0.863mg |
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| Valine | 1.216mg | 1.139mg |
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| Histidine | 0.695mg | 0.651mg |
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| Cholesterol | 78mg | 63mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 2.397g |
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| Omega-3 - DHA | 0.772g | 1.457g |
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| Omega-3 - EPA | 0.127g | 0.69g |
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| Omega-3 - DPA | 0.168g | 0.17g |
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| Monounsaturated Fat | 3.544g | 4.181g |
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| Polyunsaturated fat | 1.368g | 4.553g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
95%
110%
Minerals Daily Need Coverage Score
64%
44%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 0.486g)
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food contains less Sodium?
Salmon contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 15mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)