Sockeye salmon vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between sockeye salmon and swordfish?
- Sockeye salmon is higher in vitamin B12, vitamin B5, vitamin B6, vitamin B2, choline, vitamin B1, and vitamin B3, yet swordfish is higher in selenium and vitamin E.
- Sockeye salmon's daily need coverage for vitamin B12 is 119% more.
- Sockeye salmon has 4 times more vitamin B2 than swordfish. While sockeye salmon has 0.246mg of vitamin B2, swordfish has only 0.063mg.
- The amount of cholesterol in sockeye salmon is lower.
We used Fish, salmon, sockeye, cooked, dry heat and Fish, swordfish, cooked, dry heat types in this article.
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 CalciumCalcium | +83.3% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +65.2% |
| Contains more PotassiumPotassium | +14.4% |
| Contains more ZincZinc | +41.8% |
| Contains more SeleniumSelenium | +93% |
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 AVitamin A | +34.9% |
| Contains more Vitamin B1Vitamin B1 | +76.4% |
| Contains more Vitamin B2Vitamin B2 | +290.5% |
| Contains more Vitamin B5Vitamin B5 | +205.5% |
| Contains more Vitamin B6Vitamin B6 | +34.5% |
| Contains more Vitamin B12Vitamin B12 | +175.9% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +45.3% |
| Contains more Vitamin EVitamin E | +143.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more ProteinProtein | +12.9% |
| Contains more OtherOther | +72.2% |
| Contains more FatsFats | +42.4% |
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -49.3% |
| Contains more Mono. FatMonounsaturated fat | +90.1% |
~equal in
Polyunsaturated fat
~1.368g
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 price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 4.47µg | 1.62µg | 119% |
| Selenium | 35.5µg | 68.5µg | 60% |
| Vitamin B5 | 1.274mg | 0.417mg | 17% |
| Vitamin B6 | 0.827mg | 0.615mg | 16% |
| Vitamin B2 | 0.246mg | 0.063mg | 14% |
| Vitamin E | 0.99mg | 2.41mg | 9% |
| Protein | 26.48g | 23.45g | 6% |
| Vitamin B1 | 0.157mg | 0.089mg | 6% |
| Choline | 112.6mg | 77.5mg | 6% |
| Cholesterol | 61mg | 78mg | 6% |
| Vitamin B3 | 10.123mg | 9.254mg | 5% |
| Saturated fat | 0.969g | 1.911g | 4% |
| Monounsaturated fat | 1.864g | 3.544g | 4% |
| Fats | 5.57g | 7.93g | 4% |
| Copper | 0.076mg | 0.046mg | 3% |
| Potassium | 436mg | 499mg | 2% |
| Zinc | 0.55mg | 0.78mg | 2% |
| Vitamin A | 58µg | 43µg | 2% |
| Folate | 7µg | 2µg | 1% |
| Calories | 156kcal | 172kcal | 1% |
| Iron | 0.52mg | 0.45mg | 1% |
| Calcium | 11mg | 6mg | 1% |
| Vitamin D | 670IU | 666IU | 1% |
| Magnesium | 36mg | 35mg | 0% |
| Phosphorus | 305mg | 304mg | 0% |
| Sodium | 92mg | 97mg | 0% |
| Vitamin D | 16.7µg | 16.6µg | 0% |
| Manganese | 0.013mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.023g | 0.056g | N/A |
| Polyunsaturated fat | 1.327g | 1.368g | 0% |
| Tryptophan | 0.335mg | 0.265mg | 0% |
| Threonine | 1.247mg | 1.035mg | 0% |
| Isoleucine | 1.274mg | 1.088mg | 0% |
| Leucine | 2.185mg | 1.919mg | 0% |
| Lysine | 2.574mg | 2.168mg | 0% |
| Methionine | 0.858mg | 0.699mg | 0% |
| Phenylalanine | 1.086mg | 0.922mg | 0% |
| Valine | 1.461mg | 1.216mg | 0% |
| Histidine | 0.711mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.299g | 0.127g | N/A |
| Omega-3 - DHA | 0.56g | 0.772g | N/A |
| Omega-3 - DPA | 0.093g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | 0.022g | N/A |
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
113%
72%
Minerals Daily Need Coverage Score
47%
64%
Comparison summary
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 0.942g)
Which food is richer in vitamins?
Sockeye 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)
Which food is richer in minerals?
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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.