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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, 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 Iron +102.2%
Contains more Calcium +366.7%
Contains more Magnesium +248.6%
Contains more Copper +15.2%
Contains more Phosphorus +22%
Contains less Sodium -38.1%
Contains more Zinc +39.3%
Equal in Potassium - 499
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 9% 45% 88% 18% 16% 159% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Iron +102.2%
Contains more Calcium +366.7%
Contains more Magnesium +248.6%
Contains more Copper +15.2%
Contains more Phosphorus +22%
Contains less Sodium -38.1%
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 C +∞%
Contains more Vitamin A +284.5%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B5 +107.4%
Contains more Vitamin B12 +77.2%
Contains more Folate +1650%
Contains more Vitamin B1 +102.3%
Contains more Vitamin B6 +33.1%
Equal in Vitamin B3 - 9.254
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 30% 0% 0% 11% 36% 189% 52% 107% 359% 0% 27%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin C +∞%
Contains more Vitamin A +284.5%
Contains more Vitamin B2 +144.4%
Contains more Vitamin B5 +107.4%
Contains more Vitamin B12 +77.2%
Contains more Folate +1650%
Contains more Vitamin B1 +102.3%
Contains more Vitamin B6 +33.1%
Equal in Vitamin B3 - 9.254

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

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.
Chinook salmon Swordfish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Chinook salmon
Chinook salmon contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Chinook salmon Swordfish Opinion
Calories 231 172 Chinook salmon
Protein 25.72 23.45 Chinook salmon
Fats 13.38 7.93 Chinook salmon
Vitamin C 4.1 0 Chinook salmon
Carbs 0 0
Cholesterol 85 78 Swordfish
Vitamin D 666 Swordfish
Iron 0.91 0.45 Chinook salmon
Calcium 28 6 Chinook salmon
Potassium 505 499 Chinook salmon
Magnesium 122 35 Chinook salmon
Sugars 0 Chinook salmon
Fiber 0 0
Copper 0.053 0.046 Chinook salmon
Zinc 0.56 0.78 Swordfish
Starch
Phosphorus 371 304 Chinook salmon
Sodium 60 97 Chinook salmon
Vitamin A 496 129 Chinook salmon
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.044 0.089 Swordfish
Vitamin B2 0.154 0.063 Chinook salmon
Vitamin B3 10.045 9.254 Chinook salmon
Vitamin B5 0.865 0.417 Chinook salmon
Vitamin B6 0.462 0.615 Swordfish
Vitamin B12 2.87 1.62 Chinook salmon
Vitamin K 0.1 Swordfish
Folate 35 2 Chinook salmon
Trans Fat 0.056 Chinook salmon
Saturated Fat 3.214 1.911 Swordfish
Monounsaturated Fat 5.742 3.544 Chinook salmon
Polyunsaturated fat 2.662 1.368 Chinook salmon
Tryptophan 0.288 0.265 Chinook salmon
Threonine 1.127 1.035 Chinook salmon
Isoleucine 1.185 1.088 Chinook salmon
Leucine 2.09 1.919 Chinook salmon
Lysine 2.362 2.168 Chinook salmon
Methionine 0.761 0.699 Chinook salmon
Phenylalanine 1.004 0.922 Chinook salmon
Valine 1.325 1.216 Chinook salmon
Histidine 0.757 0.695 Chinook salmon
Fructose

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 of 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.