Salmon vs. Swordfish — In-Depth Nutrition Comparison

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How are salmon and swordfish different?

Salmon is richer in vitamin B12, vitamin B5, vitamin B1, folate, and vitamin B2, while swordfish is higher in selenium, vitamin D, vitamin E, vitamin B3, and phosphorus.
Swordfish covers your daily need for selenium, 49% more than salmon.
Salmon contains 17 times more folate than swordfish. Salmon contains 34µg of folate, while swordfish contains 2µg.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, swordfish, cooked, dry heat types were used 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.

Salmon

Swordfish

Contains more CalciumCalcium	+150%
Contains less SodiumSodium	-37.1%
Contains more ManganeseManganese	+23.1%

Contains more MagnesiumMagnesium	+16.7%
Contains more PotassiumPotassium	+29.9%
Contains more IronIron	+32.4%
Contains more ZincZinc	+81.4%
Contains more PhosphorusPhosphorus	+20.6%
Contains more SeleniumSelenium	+65.5%

~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.

Salmon

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+60.5%
Contains more Vitamin B1Vitamin B1	+282%
Contains more Vitamin B2Vitamin B2	+114.3%
Contains more Vitamin B5Vitamin B5	+253.7%
Contains more Vitamin B12Vitamin B12	+72.8%
Contains more FolateFolate	+1600%
Contains more CholineCholine	+16.8%

Contains more Vitamin EVitamin E	+111.4%
Contains more Vitamin DVitamin D	+26.7%
Contains more Vitamin B3Vitamin B3	+15%

~equal in Vitamin B6 ~0.615mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	41.4µg	68.5µg	49%
Vitamin B12	2.8µg	1.62µg	49%
Vitamin B5	1.475mg	0.417mg	21%
Vitamin B1	0.34mg	0.089mg	21%
Polyunsaturated fat	4.553g	1.368g	21%
Vitamin D	526IU	666IU	18%
Vitamin D	13.1µg	16.6µg	18%
Folate	34µg	2µg	8%
Vitamin E	1.14mg	2.41mg	8%
Vitamin B3	8.045mg	9.254mg	8%
Phosphorus	252mg	304mg	7%
Fats	12.35g	7.93g	7%
Vitamin B2	0.135mg	0.063mg	6%
Cholesterol	63mg	78mg	5%
Vitamin C	3.7mg	0mg	4%
Protein	22.1g	23.45g	3%
Vitamin A	69µg	43µg	3%
Potassium	384mg	499mg	3%
Zinc	0.43mg	0.78mg	3%
Choline	90.5mg	77.5mg	2%
Saturated fat	2.397g	1.911g	2%
Monounsaturated fat	4.181g	3.544g	2%
Calories	206kcal	172kcal	2%
Vitamin B6	0.647mg	0.615mg	2%
Sodium	61mg	97mg	2%
Iron	0.34mg	0.45mg	1%
Calcium	15mg	6mg	1%
Magnesium	30mg	35mg	1%
Copper	0.049mg	0.046mg	0%
Manganese	0.016mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.248mg	0.265mg	0%
Threonine	0.969mg	1.035mg	0%
Isoleucine	1.018mg	1.088mg	0%
Leucine	1.796mg	1.919mg	0%
Lysine	2.03mg	2.168mg	0%
Methionine	0.654mg	0.699mg	0%
Phenylalanine	0.863mg	0.922mg	0%
Valine	1.139mg	1.216mg	0%
Histidine	0.651mg	0.695mg	0%
Omega-3 - EPA	0.69g	0.127g	N/A
Omega-3 - DHA	1.457g	0.772g	N/A
Omega-3 - DPA	0.17g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A