Chinook salmon vs. Swordfish — In-Depth Nutrition Comparison
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Differences between Chinook salmon and Swordfish
- Chinook salmon is higher in Vitamin B12, Magnesium, Vitamin A, 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
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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 more MagnesiumMagnesium | +248.6% |
| Contains more CalciumCalcium | +366.7% |
| Contains more IronIron | +102.2% |
| Contains more CopperCopper | +15.2% |
| Contains more PhosphorusPhosphorus | +22% |
| Contains less SodiumSodium | -38.1% |
| Contains more ManganeseManganese | +46.2% |
| Contains more ZincZinc | +39.3% |
| Contains more SeleniumSelenium | +46.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +284.5% |
| Contains more Vitamin B2Vitamin B2 | +144.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin B12Vitamin B12 | +77.2% |
| Contains more FolateFolate | +1650% |
| Contains more Vitamin B1Vitamin B1 | +102.3% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +68.7% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
~equal in
Other
~0.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.214 g
Monounsaturated Fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
Saturated Fat:
Sat. Fat
1.911 g
Monounsaturated Fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains more Mono. FatMonounsaturated Fat | +62% |
| Contains more Poly. FatPolyunsaturated fat | +94.6% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 231kcal | 172kcal |
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| Protein | 25.72g | 23.45g |
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| Fats | 13.38g | 7.93g |
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| Vitamin C | 4.1mg | 0mg |
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| Cholesterol | 85mg | 78mg |
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| Vitamin D | 666IU |
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| Magnesium | 122mg | 35mg |
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| Calcium | 28mg | 6mg |
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| Potassium | 505mg | 499mg |
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| Iron | 0.91mg | 0.45mg |
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| Copper | 0.053mg | 0.046mg |
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| Zinc | 0.56mg | 0.78mg |
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| Phosphorus | 371mg | 304mg |
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| Sodium | 60mg | 97mg |
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| Vitamin A | 496IU | 129IU |
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| Vitamin A | 149µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 16.6µg |
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| Manganese | 0.019mg | 0.013mg |
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| Selenium | 46.8µg | 68.5µg |
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| Vitamin B1 | 0.044mg | 0.089mg |
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| Vitamin B2 | 0.154mg | 0.063mg |
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| Vitamin B3 | 10.045mg | 9.254mg |
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| Vitamin B5 | 0.865mg | 0.417mg |
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| Vitamin B6 | 0.462mg | 0.615mg |
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| Vitamin B12 | 2.87µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Folate | 35µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg |
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| Saturated Fat | 3.214g | 1.911g |
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| Monounsaturated Fat | 5.742g | 3.544g |
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| Polyunsaturated fat | 2.662g | 1.368g |
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| Tryptophan | 0.288mg | 0.265mg |
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| Threonine | 1.127mg | 1.035mg |
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| Isoleucine | 1.185mg | 1.088mg |
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| Leucine | 2.09mg | 1.919mg |
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| Lysine | 2.362mg | 2.168mg |
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| Methionine | 0.761mg | 0.699mg |
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| Phenylalanine | 1.004mg | 0.922mg |
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| Valine | 1.325mg | 1.216mg |
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| Histidine | 0.757mg | 0.695mg |
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| Omega-3 - EPA | 1.01g | 0.127g |
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| Omega-3 - DHA | 0.727g | 0.772g |
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| Omega-3 - DPA | 0.296g | 0.168g |
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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 Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
63%
91%
Minerals Daily Need Coverage Score
63%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 1.303g)
Which food is cheaper?
Swordfish is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Chinook salmon is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.