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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 of 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.

Infographic

Salmon 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.
Contains more Calcium +150%
Contains less Sodium -37.1%
Contains more Manganese +23.1%
Contains more Iron +32.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +20.6%
Contains more Potassium +29.9%
Contains more Zinc +81.4%
Contains more Selenium +65.5%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +150%
Contains less Sodium -37.1%
Contains more Manganese +23.1%
Contains more Iron +32.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +20.6%
Contains more Potassium +29.9%
Contains more Zinc +81.4%
Contains more Selenium +65.5%
Equal in Copper - 0.046

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
8
:
Contains more Vitamin A +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +282%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +253.7%
Contains more Folate +1600%
Contains more Vitamin B12 +72.8%
Contains more Vitamin E +111.4%
Contains more Vitamin D +26.7%
Contains more Vitamin B3 +15%
Equal in Vitamin B6 - 0.615
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 A +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +282%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +253.7%
Contains more Folate +1600%
Contains more Vitamin B12 +72.8%
Contains more Vitamin E +111.4%
Contains more Vitamin D +26.7%
Contains more Vitamin B3 +15%
Equal in Vitamin B6 - 0.615
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +55.7%
Contains more Other +122.2%
Equal in Protein - 23.45
Equal in Water - 68.26
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Fats +55.7%
Contains more Other +122.2%
Equal in Protein - 23.45
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +18%
Contains more Polyunsaturated fat +232.8%
Contains less Saturated Fat -20.3%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +18%
Contains more Polyunsaturated fat +232.8%
Contains less Saturated Fat -20.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Swordfish Opinion
Protein 22.1g 23.45g Swordfish
Fats 12.35g 7.93g Salmon
Calories 206kcal 172kcal Salmon
Calcium 15mg 6mg Salmon
Iron 0.34mg 0.45mg Swordfish
Magnesium 30mg 35mg Swordfish
Phosphorus 252mg 304mg Swordfish
Potassium 384mg 499mg Swordfish
Sodium 61mg 97mg Salmon
Zinc 0.43mg 0.78mg Swordfish
Copper 0.049mg 0.046mg Salmon
Manganese 0.016mg 0.013mg Salmon
Selenium 41.4µg 68.5µg Swordfish
Vitamin A 230IU 129IU Salmon
Vitamin A RAE 69µg 43µg Salmon
Vitamin E 1.14mg 2.41mg Swordfish
Vitamin D 526IU 666IU Swordfish
Vitamin D 13.1µg 16.6µg Swordfish
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.089mg Salmon
Vitamin B2 0.135mg 0.063mg Salmon
Vitamin B3 8.045mg 9.254mg Swordfish
Vitamin B5 1.475mg 0.417mg Salmon
Vitamin B6 0.647mg 0.615mg Salmon
Folate 34µg 2µg Salmon
Vitamin B12 2.8µg 1.62µg Salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.248mg 0.265mg Swordfish
Threonine 0.969mg 1.035mg Swordfish
Isoleucine 1.018mg 1.088mg Swordfish
Leucine 1.796mg 1.919mg Swordfish
Lysine 2.03mg 2.168mg Swordfish
Methionine 0.654mg 0.699mg Swordfish
Phenylalanine 0.863mg 0.922mg Swordfish
Valine 1.139mg 1.216mg Swordfish
Histidine 0.651mg 0.695mg Swordfish
Cholesterol 63mg 78mg Salmon
Trans Fat 0.056g Salmon
Saturated Fat 2.397g 1.911g Swordfish
Omega-3 - DHA 1.457g 0.772g Salmon
Omega-3 - EPA 0.69g 0.127g Salmon
Omega-3 - DPA 0.17g 0.168g Salmon
Monounsaturated Fat 4.181g 3.544g Salmon
Polyunsaturated fat 4.553g 1.368g Salmon
Omega-6 - Eicosadienoic acid 0.022g Swordfish

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

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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
110%
Salmon
95%
Swordfish
Minerals Daily Need Coverage Score
44%
Salmon
64%
Swordfish

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 0.486g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $13)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 15mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.