Salsa vs. Swordfish — In-Depth Nutrition Comparison
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How are salsa and swordfish different?
- Salsa is higher in iron and vitamin A; however, swordfish is richer in selenium, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
- Daily need coverage for selenium for swordfish is 124% higher.
- Salsa contains 5 times more iron than swordfish. While salsa contains 2.24mg of iron, swordfish contains only 0.45mg.
- Swordfish has less sodium.
USDA Commodity, salsa and Fish, swordfish, cooked, dry heat are the varieties 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 | +100% |
| Contains more IronIron | +397.8% |
| Contains more CopperCopper | +108.7% |
| Contains more MagnesiumMagnesium | +118.8% |
| Contains more PotassiumPotassium | +84.8% |
| Contains more ZincZinc | +358.8% |
| Contains more PhosphorusPhosphorus | +913.3% |
| Contains less SodiumSodium | -77.4% |
| Contains more SeleniumSelenium | +17025% |
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 FolateFolate | +850% |
| Contains more Vitamin AVitamin A | +53.6% |
| Contains more Vitamin B1Vitamin B1 | +78% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B3Vitamin B3 | +756.9% |
| Contains more Vitamin B6Vitamin B6 | +312.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 68.5µg | 124% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 1.08mg | 9.254mg | 51% |
| Protein | 1.5g | 23.45g | 44% |
| Phosphorus | 30mg | 304mg | 39% |
| Vitamin B6 | 0.149mg | 0.615mg | 36% |
| Cholesterol | 0mg | 78mg | 26% |
| Iron | 2.24mg | 0.45mg | 22% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Sodium | 430mg | 97mg | 14% |
| Fats | 0.2g | 7.93g | 12% |
| Monounsaturated fat | 0.016g | 3.544g | 9% |
| Saturated fat | 0.029g | 1.911g | 9% |
| Polyunsaturated fat | 0.107g | 1.368g | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Calories | 36kcal | 172kcal | 7% |
| Potassium | 270mg | 499mg | 7% |
| Zinc | 0.17mg | 0.78mg | 6% |
| Copper | 0.096mg | 0.046mg | 6% |
| Fiber | 1.4g | 0g | 6% |
| Magnesium | 16mg | 35mg | 5% |
| Vitamin C | 4mg | 0mg | 4% |
| Folate | 19µg | 2µg | 4% |
| Vitamin B1 | 0.05mg | 0.089mg | 3% |
| Vitamin B2 | 0.03mg | 0.063mg | 3% |
| Vitamin A | 28µg | 43µg | 2% |
| Carbs | 7g | 0g | 2% |
| Calcium | 12mg | 6mg | 1% |
| Manganese | 0.013mg | 1% | |
| Net carbs | 5.6g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +344.4% |
| Contains more ProteinProtein | +1463.3% |
| Contains more FatsFats | +3865% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +22050% |
| Contains more Poly. FatPolyunsaturated fat | +1178.5% |
