Salmon raw vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between salmon raw and swordfish?
- Salmon raw is higher in vitamin B12, vitamin B5, vitamin B2, copper, vitamin B6, and vitamin B1, yet swordfish is higher in selenium, phosphorus, and vitamin B3.
- Salmon raw's daily need coverage for vitamin B12 is 65% more.
- Salmon raw has 6 times more Vitamin B2 than swordfish. While salmon raw has 0.38mg of Vitamin B2, swordfish has only 0.063mg.
- The amount of cholesterol in salmon raw is lower.
We used Fish, salmon, Atlantic, wild, raw and Fish, swordfish, cooked, dry heat types 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 more CalciumCalcium | +100% |
| Contains more IronIron | +77.8% |
| Contains more CopperCopper | +443.5% |
| Contains less SodiumSodium | -54.6% |
| Contains more ManganeseManganese | +23.1% |
| Contains more MagnesiumMagnesium | +20.7% |
| Contains more ZincZinc | +21.9% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains more SeleniumSelenium | +87.7% |
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 B1Vitamin B1 | +153.9% |
| Contains more Vitamin B2Vitamin B2 | +503.2% |
| Contains more Vitamin B5Vitamin B5 | +299% |
| Contains more Vitamin B6Vitamin B6 | +33% |
| Contains more Vitamin B12Vitamin B12 | +96.3% |
| Contains more FolateFolate | +1150% |
| Contains more Vitamin AVitamin A | +222.5% |
| Contains more Vitamin B3Vitamin B3 | +17.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more OtherOther | +1377.8% |
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +25.1% |
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.981 g
Monounsaturated Fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated Fat:
Sat. Fat
1.911 g
Monounsaturated Fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated Fat | -48.7% |
| Contains more Poly. FatPolyunsaturated fat | +85.6% |
| Contains more Mono. FatMonounsaturated Fat | +68.5% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 142kcal | 172kcal |
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| Protein | 19.84g | 23.45g |
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| Fats | 6.34g | 7.93g |
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| Cholesterol | 55mg | 78mg |
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| Vitamin D | 666IU |
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| Magnesium | 29mg | 35mg |
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| Calcium | 12mg | 6mg |
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| Potassium | 490mg | 499mg |
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| Iron | 0.8mg | 0.45mg |
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| Copper | 0.25mg | 0.046mg |
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| Zinc | 0.64mg | 0.78mg |
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| Phosphorus | 200mg | 304mg |
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| Sodium | 44mg | 97mg |
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| Vitamin A | 40IU | 129IU |
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| Vitamin A | 12µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 16.6µg |
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| Manganese | 0.016mg | 0.013mg |
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| Selenium | 36.5µg | 68.5µg |
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| Vitamin B1 | 0.226mg | 0.089mg |
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| Vitamin B2 | 0.38mg | 0.063mg |
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| Vitamin B3 | 7.86mg | 9.254mg |
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| Vitamin B5 | 1.664mg | 0.417mg |
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| Vitamin B6 | 0.818mg | 0.615mg |
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| Vitamin B12 | 3.18µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Folate | 25µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg |
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| Saturated Fat | 0.981g | 1.911g |
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| Monounsaturated Fat | 2.103g | 3.544g |
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| Polyunsaturated fat | 2.539g | 1.368g |
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| Tryptophan | 0.222mg | 0.265mg |
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| Threonine | 0.87mg | 1.035mg |
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| Isoleucine | 0.914mg | 1.088mg |
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| Leucine | 1.613mg | 1.919mg |
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| Lysine | 1.822mg | 2.168mg |
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| Methionine | 0.587mg | 0.699mg |
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| Phenylalanine | 0.775mg | 0.922mg |
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| Valine | 1.022mg | 1.216mg |
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| Histidine | 0.584mg | 0.695mg |
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| Omega-3 - EPA | 0.321g | 0.127g |
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| Omega-3 - DHA | 1.115g | 0.772g |
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| Omega-3 - DPA | 0.287g | 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 | |
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
77%
91%
Minerals Daily Need Coverage Score
49%
64%
Comparison summary
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Salmon raw is lower in Saturated Fat (difference - 0.93g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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.