Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Salmon vs Swordfish - In-Depth Nutrition Comparison

Compare

What are the differences between Salmon and Swordfish?

  • Salmon 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's daily need coverage for Vitamin B12 is 65% more.
  • Salmon has 6 times more Vitamin B2 than Swordfish. While Salmon has 0.38mg of Vitamin B2, Swordfish has only 0.063mg.
  • The amount of Cholesterol in Salmon is lower.

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

Infographic

Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +77.8%
Contains less Sodium -54.6%
Contains more Copper +443.5%
Contains more Magnesium +20.7%
Contains more Phosphorus +52%
Contains more Zinc +21.9%
Equal in Potassium - 499
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +100%
Contains more Iron +77.8%
Contains less Sodium -54.6%
Contains more Copper +443.5%
Contains more Magnesium +20.7%
Contains more Phosphorus +52%
Contains more Zinc +21.9%
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
Salmon
6
:
Contains more Vitamin B1 +153.9%
Contains more Vitamin B2 +503.2%
Contains more Vitamin B5 +299%
Contains more Vitamin B6 +33%
Contains more Folate +1150%
Contains more Vitamin B12 +96.3%
Contains more Vitamin A +222.5%
Contains more Vitamin B3 +17.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 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 B1 +153.9%
Contains more Vitamin B2 +503.2%
Contains more Vitamin B5 +299%
Contains more Vitamin B6 +33%
Contains more Folate +1150%
Contains more Vitamin B12 +96.3%
Contains more Vitamin A +222.5%
Contains more Vitamin B3 +17.7%

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.
Salmon Swordfish
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Swordfish Opinion
Net carbs 0g 0g
Protein 19.84g 23.45g Swordfish
Fats 6.34g 7.93g Swordfish
Carbs 0g 0g
Calories 142kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar g 0g Salmon
Fiber 0g 0g
Calcium 12mg 6mg Salmon
Iron 0.8mg 0.45mg Salmon
Magnesium 29mg 35mg Swordfish
Phosphorus 200mg 304mg Swordfish
Potassium 490mg 499mg Swordfish
Sodium 44mg 97mg Salmon
Zinc 0.64mg 0.78mg Swordfish
Copper 0.25mg 0.046mg Salmon
Vitamin A 40IU 129IU Swordfish
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.226mg 0.089mg Salmon
Vitamin B2 0.38mg 0.063mg Salmon
Vitamin B3 7.86mg 9.254mg Swordfish
Vitamin B5 1.664mg 0.417mg Salmon
Vitamin B6 0.818mg 0.615mg Salmon
Folate 25µg 2µg Salmon
Vitamin B12 3.18µg 1.62µg Salmon
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.222mg 0.265mg Swordfish
Threonine 0.87mg 1.035mg Swordfish
Isoleucine 0.914mg 1.088mg Swordfish
Leucine 1.613mg 1.919mg Swordfish
Lysine 1.822mg 2.168mg Swordfish
Methionine 0.587mg 0.699mg Swordfish
Phenylalanine 0.775mg 0.922mg Swordfish
Valine 1.022mg 1.216mg Swordfish
Histidine 0.584mg 0.695mg Swordfish
Cholesterol 55mg 78mg Salmon
Trans Fat g 0.056g Salmon
Saturated Fat 0.981g 1.911g Salmon
Monounsaturated Fat 2.103g 3.544g Swordfish
Polyunsaturated fat 2.539g 1.368g Salmon

Which food is preferable for your diet?

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

People also compare

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
83
Salmon
95
Swordfish
Mineral Summary Score
36
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
119%
Salmon
141%
Swordfish
Carbohydrates
0%
Salmon
0%
Swordfish
Fats
29%
Salmon
37%
Swordfish

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Salmon
Salmon 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.

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. Salmon - 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.