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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 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
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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" chart 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 Zinc +39.3%
Equal in Potassium - 499
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 35% 88% 159% 45% 8% 16% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
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 Zinc +39.3%
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
:
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 25.72g 23.45g Chinook salmon
Fats 13.38g 7.93g Chinook salmon
Carbs 0g 0g
Calories 231kcal 172kcal Chinook salmon
Starch g g
Fructose g g
Sugar g 0g Chinook salmon
Fiber 0g 0g
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
Vitamin A 496IU 129IU Chinook salmon
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 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 µg 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 g 0.056g Chinook salmon
Saturated Fat 3.214g 1.911g Swordfish
Monounsaturated Fat 5.742g 3.544g Chinook salmon
Polyunsaturated fat 2.662g 1.368g Chinook salmon

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
68
Chinook salmon
95
Swordfish
Mineral Summary Score
47
Chinook salmon
33
Swordfish

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 food.
Protein
154%
Chinook salmon
141%
Swordfish
Carbohydrates
0%
Chinook salmon
0%
Swordfish
Fats
62%
Chinook salmon
37%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.