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.
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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 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +78.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +55.7% |
| Contains more OtherOther | +122.2% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +18% |
| Contains more Poly. FatPolyunsaturated fat | +232.8% |
| Contains less Sat. FatSaturated 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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 206kcal | 172kcal |
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| Protein | 22.1g | 23.45g |
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| Fats | 12.35g | 7.93g |
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| Vitamin C | 3.7mg | 0mg |
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| Cholesterol | 63mg | 78mg |
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| Vitamin D | 526IU | 666IU |
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| Magnesium | 30mg | 35mg |
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| Calcium | 15mg | 6mg |
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| Potassium | 384mg | 499mg |
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| Iron | 0.34mg | 0.45mg |
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| Copper | 0.049mg | 0.046mg |
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| Zinc | 0.43mg | 0.78mg |
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| Phosphorus | 252mg | 304mg |
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| Sodium | 61mg | 97mg |
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| Vitamin A | 230IU | 129IU |
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| Vitamin A | 69µg | 43µg |
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| Vitamin E | 1.14mg | 2.41mg |
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| Vitamin D | 13.1µg | 16.6µg |
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| Manganese | 0.016mg | 0.013mg |
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| Selenium | 41.4µg | 68.5µg |
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| Vitamin B1 | 0.34mg | 0.089mg |
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| Vitamin B2 | 0.135mg | 0.063mg |
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| Vitamin B3 | 8.045mg | 9.254mg |
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| Vitamin B5 | 1.475mg | 0.417mg |
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| Vitamin B6 | 0.647mg | 0.615mg |
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| Vitamin B12 | 2.8µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 34µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 90.5mg | 77.5mg |
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| Saturated Fat | 2.397g | 1.911g |
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| Monounsaturated Fat | 4.181g | 3.544g |
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| Polyunsaturated fat | 4.553g | 1.368g |
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| Tryptophan | 0.248mg | 0.265mg |
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| Threonine | 0.969mg | 1.035mg |
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| Isoleucine | 1.018mg | 1.088mg |
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| Leucine | 1.796mg | 1.919mg |
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| Lysine | 2.03mg | 2.168mg |
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| Methionine | 0.654mg | 0.699mg |
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| Phenylalanine | 0.863mg | 0.922mg |
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| Valine | 1.139mg | 1.216mg |
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| Histidine | 0.651mg | 0.695mg |
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| Omega-3 - EPA | 0.69g | 0.127g |
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| Omega-3 - DHA | 1.457g | 0.772g |
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| Omega-3 - DPA | 0.17g | 0.168g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
106%
91%
Minerals Daily Need Coverage Score
44%
64%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 0.486g)
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 36mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)