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  6. Salmon raw vs. Swordfish

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.

Infographic

Salmon raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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%
~equal in Potassium ~499mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 +258.3%
Contains more Vitamin B3Vitamin B3 +17.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Swordfish DV% diff.
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 3.18µg 1.62µg 65%
Selenium 36.5µg 68.5µg 58%
Vitamin B5 1.664mg 0.417mg 25%
Vitamin B2 0.38mg 0.063mg 24%
Copper 0.25mg 0.046mg 23%
Vitamin B6 0.818mg 0.615mg 16%
Vitamin E 2.41mg 16%
Phosphorus 200mg 304mg 15%
Choline 77.5mg 14%
Vitamin B1 0.226mg 0.089mg 11%
Vitamin B3 7.86mg 9.254mg 9%
Polyunsaturated fat 2.539g 1.368g 8%
Cholesterol 55mg 78mg 8%
Protein 19.84g 23.45g 7%
Folate 25µg 2µg 6%
Iron 0.8mg 0.45mg 4%
Saturated fat 0.981g 1.911g 4%
Monounsaturated fat 2.103g 3.544g 4%
Vitamin A 12µg 43µg 3%
Calories 142kcal 172kcal 2%
Fats 6.34g 7.93g 2%
Sodium 44mg 97mg 2%
Zinc 0.64mg 0.78mg 1%
Calcium 12mg 6mg 1%
Magnesium 29mg 35mg 1%
Potassium 490mg 499mg 0%
Manganese 0.016mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.222mg 0.265mg 0%
Threonine 0.87mg 1.035mg 0%
Isoleucine 0.914mg 1.088mg 0%
Leucine 1.613mg 1.919mg 0%
Lysine 1.822mg 2.168mg 0%
Methionine 0.587mg 0.699mg 0%
Phenylalanine 0.775mg 0.922mg 0%
Valine 1.022mg 1.216mg 0%
Histidine 0.584mg 0.695mg 0%
Omega-3 - EPA 0.321g 0.127g N/A
Omega-3 - DHA 1.115g 0.772g N/A
Omega-3 - DPA 0.287g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
23% 8% 68%
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
28% 52% 20%
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%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.