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  6. Fish, salmon, Atlantic, farmed, raw vs. Swordfish

Fish, salmon, Atlantic, farmed, raw vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between Fish, salmon, Atlantic, farmed, raw and Swordfish?

  • Fish, salmon, Atlantic, farmed, raw is higher in Vitamin B12, Vitamin B5, Vitamin B1, Vitamin E, Vitamin B2, and Folate, yet Swordfish is higher in Selenium, Vitamin D, and Phosphorus.
  • Swordfish's daily need coverage for Selenium is 81% more.
  • Fish, salmon, Atlantic, farmed, raw has 13 times more Folate than Swordfish. While Fish, salmon, Atlantic, farmed, raw has 26µg of Folate, Swordfish has only 2µg.
  • The amount of Cholesterol in Fish, salmon, Atlantic, farmed, raw is lower.

We used Fish, salmon, Atlantic, farmed, raw and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Fish, salmon, Atlantic, farmed, raw vs Swordfish infographic
Infographic link

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 19% 2.7% 32% 13% 15% 9.8% 103% 7.7% 1.4% 131%
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 +50%
Contains less SodiumSodium -39.2%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +32.4%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +185.4%
~equal in Copper ~0.046mg

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 13% 12% 71% 330% 52% 36% 163% 93% 147% 404% 1.3% 20% 43%
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% 7.7% 48% 498% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +49.6%
Contains more Vitamin EVitamin E +47.3%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more Vitamin B2Vitamin B2 +146%
Contains more Vitamin B5Vitamin B5 +271%
Contains more Vitamin B12Vitamin B12 +99.4%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1200%
Contains more Vitamin DVitamin D +50.9%
~equal in Vitamin B3 ~9.254mg
~equal in Vitamin B6 ~0.615mg
~equal in Choline ~77.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 65%
Protein: 20.42 g
Fats: 13.42 g
Carbs: 0 g
Water: 64.89 g
Other: 1.27 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 FatsFats +69.2%
Contains more OtherOther +252.8%
Contains more ProteinProtein +14.8%
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 35% 36%
Saturated Fat: Sat. Fat 3.05 g
Monounsaturated Fat: Mono. Fat 3.77 g
Polyunsaturated fat: Poly. Fat 3.886 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 more Poly. FatPolyunsaturated fat +184.1%
Contains less Sat. FatSaturated Fat -37.3%
~equal in Monounsaturated Fat ~3.544g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish, salmon, Atlantic, farmed, raw Swordfish
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish, salmon, Atlantic, farmed, raw Swordfish Opinion
Calories 208kcal 172kcal Fish, salmon, Atlantic, farmed, raw
Protein 20.42g 23.45g Swordfish
Fats 13.42g 7.93g Fish, salmon, Atlantic, farmed, raw
Vitamin C 3.9mg 0mg Fish, salmon, Atlantic, farmed, raw
Cholesterol 55mg 78mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 441IU 666IU Swordfish
Magnesium 27mg 35mg Swordfish
Calcium 9mg 6mg Fish, salmon, Atlantic, farmed, raw
Potassium 363mg 499mg Swordfish
Iron 0.34mg 0.45mg Swordfish
Copper 0.045mg 0.046mg Swordfish
Zinc 0.36mg 0.78mg Swordfish
Phosphorus 240mg 304mg Swordfish
Sodium 59mg 97mg Fish, salmon, Atlantic, farmed, raw
Vitamin A 193IU 129IU Fish, salmon, Atlantic, farmed, raw
Vitamin A 58µg 43µg Fish, salmon, Atlantic, farmed, raw
Vitamin E 3.55mg 2.41mg Fish, salmon, Atlantic, farmed, raw
Vitamin D 11µg 16.6µg Swordfish
Manganese 0.011mg 0.013mg Swordfish
Selenium 24µg 68.5µg Swordfish
Vitamin B1 0.207mg 0.089mg Fish, salmon, Atlantic, farmed, raw
Vitamin B2 0.155mg 0.063mg Fish, salmon, Atlantic, farmed, raw
Vitamin B3 8.672mg 9.254mg Swordfish
Vitamin B5 1.547mg 0.417mg Fish, salmon, Atlantic, farmed, raw
Vitamin B6 0.636mg 0.615mg Fish, salmon, Atlantic, farmed, raw
Vitamin B12 3.23µg 1.62µg Fish, salmon, Atlantic, farmed, raw
Vitamin K 0.5µg 0.1µg Fish, salmon, Atlantic, farmed, raw
Folate 26µg 2µg Fish, salmon, Atlantic, farmed, raw
Trans Fat 0.056g Fish, salmon, Atlantic, farmed, raw
Choline 78.5mg 77.5mg Fish, salmon, Atlantic, farmed, raw
Saturated Fat 3.05g 1.911g Swordfish
Monounsaturated Fat 3.77g 3.544g Fish, salmon, Atlantic, farmed, raw
Polyunsaturated fat 3.886g 1.368g Fish, salmon, Atlantic, farmed, raw
Tryptophan 0.209mg 0.265mg Swordfish
Threonine 0.86mg 1.035mg Swordfish
Isoleucine 0.968mg 1.088mg Swordfish
Leucine 1.615mg 1.919mg Swordfish
Lysine 1.87mg 2.168mg Swordfish
Methionine 0.626mg 0.699mg Swordfish
Phenylalanine 0.845mg 0.922mg Swordfish
Valine 1.107mg 1.216mg Swordfish
Histidine 0.549mg 0.695mg Swordfish
Omega-3 - EPA 0.862g 0.127g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DHA 1.104g 0.772g Fish, salmon, Atlantic, farmed, raw
Omega-3 - ALA 0.148g Fish, salmon, Atlantic, farmed, raw
Omega-3 - DPA 0.393g 0.168g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Gamma-linoleic acid 0.02g Fish, salmon, Atlantic, farmed, raw
Omega-6 - Eicosadienoic acid 0.062g 0.022g Fish, salmon, Atlantic, farmed, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, salmon, Atlantic, farmed, raw Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
106%
Fish, salmon, Atlantic, farmed, raw
91%
Swordfish
Minerals Daily Need Coverage Score
33%
Fish, salmon, Atlantic, farmed, raw
64%
Swordfish

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.139g)
Which food is lower in Cholesterol?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish, salmon, Atlantic, farmed, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/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.