Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sockeye salmon vs Swordfish - In-Depth Nutrition Comparison

Compare

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

Sockeye salmon vs Swordfish infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +83.3%
Contains more Iron +15.6%
Contains more Copper +65.2%
Contains more Potassium +14.4%
Contains more Zinc +41.8%
Equal in Magnesium - 35
Equal in Phosphorus - 304
Equal in Sodium - 97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +83.3%
Contains more Iron +15.6%
Contains more Copper +65.2%
Contains more Potassium +14.4%
Contains more Zinc +41.8%
Equal in Magnesium - 35
Equal in Phosphorus - 304
Equal in Sodium - 97

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +49.6%
Contains more Vitamin B1 +76.4%
Contains more Vitamin B2 +290.5%
Contains more Vitamin B5 +205.5%
Contains more Vitamin B6 +34.5%
Contains more Folate +250%
Contains more Vitamin B12 +175.9%
Contains more Vitamin E +143.4%
Equal in Vitamin D - 16.6
Equal in Vitamin B3 - 9.254
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 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 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 +49.6%
Contains more Vitamin B1 +76.4%
Contains more Vitamin B2 +290.5%
Contains more Vitamin B5 +205.5%
Contains more Vitamin B6 +34.5%
Contains more Folate +250%
Contains more Vitamin B12 +175.9%
Contains more Vitamin E +143.4%
Equal in Vitamin D - 16.6
Equal in Vitamin B3 - 9.254
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sockeye salmon Swordfish
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Swordfish Opinion
Net carbs 0g 0g
Protein 26.48g 23.45g Sockeye salmon
Fats 5.57g 7.93g Swordfish
Carbs 0g 0g
Calories 156kcal 172kcal Swordfish
Starch 0g g Sockeye salmon
Fructose 0g g Sockeye salmon
Sugar 0g 0g
Fiber 0g 0g
Calcium 11mg 6mg Sockeye salmon
Iron 0.52mg 0.45mg Sockeye salmon
Magnesium 36mg 35mg Sockeye salmon
Phosphorus 305mg 304mg Sockeye salmon
Potassium 436mg 499mg Swordfish
Sodium 92mg 97mg Sockeye salmon
Zinc 0.55mg 0.78mg Swordfish
Copper 0.076mg 0.046mg Sockeye salmon
Vitamin A 193IU 129IU Sockeye salmon
Vitamin E 0.99mg 2.41mg Swordfish
Vitamin D 670IU 666IU Sockeye salmon
Vitamin D 16.7µg 16.6µg Sockeye salmon
Vitamin C 0mg 0mg
Vitamin B1 0.157mg 0.089mg Sockeye salmon
Vitamin B2 0.246mg 0.063mg Sockeye salmon
Vitamin B3 10.123mg 9.254mg Sockeye salmon
Vitamin B5 1.274mg 0.417mg Sockeye salmon
Vitamin B6 0.827mg 0.615mg Sockeye salmon
Folate 7µg 2µg Sockeye salmon
Vitamin B12 4.47µg 1.62µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.265mg Sockeye salmon
Threonine 1.247mg 1.035mg Sockeye salmon
Isoleucine 1.274mg 1.088mg Sockeye salmon
Leucine 2.185mg 1.919mg Sockeye salmon
Lysine 2.574mg 2.168mg Sockeye salmon
Methionine 0.858mg 0.699mg Sockeye salmon
Phenylalanine 1.086mg 0.922mg Sockeye salmon
Valine 1.461mg 1.216mg Sockeye salmon
Histidine 0.711mg 0.695mg Sockeye salmon
Cholesterol 61mg 78mg Sockeye salmon
Trans Fat 0.023g 0.056g Sockeye salmon
Saturated Fat 0.969g 1.911g Sockeye salmon
Monounsaturated Fat 1.864g 3.544g Swordfish
Polyunsaturated fat 1.327g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
137
Sockeye salmon
95
Swordfish
Mineral Summary Score
34
Sockeye salmon
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
159%
Sockeye salmon
141%
Swordfish
Carbohydrates
0%
Sockeye salmon
0%
Swordfish
Fats
26%
Sockeye salmon
37%
Swordfish

Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $13)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.942g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye 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)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.