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Swordfish vs. Salmon — In-Depth Nutrition Comparison

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How are Swordfish and Salmon different?

  • Swordfish is richer in Selenium, Vitamin D, Vitamin E , Vitamin B3, and Phosphorus, while Salmon is higher in Vitamin B12, Vitamin B5, Vitamin B1, Folate, and Vitamin B2.
  • Swordfish covers your daily need of Selenium 49% more than Salmon.
  • Swordfish contains 2 times more Vitamin E than Salmon. Swordfish contains 2.41mg of Vitamin E , while Salmon contains 1.14mg.

Fish, swordfish, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types were used in this article.

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Swordfish vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -37.1%
Contains more ManganeseManganese +23.1%
~equal in Copper ~0.049mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.7% 48% 498% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Salmon
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin E Vitamin E +111.4%
Contains more Vitamin DVitamin D +26.7%
Contains more Vitamin B3Vitamin B3 +15%
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%
~equal in Vitamin B6 ~0.647mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more FatsFats +55.7%
Contains more OtherOther +122.2%
~equal in Protein ~22.1g
~equal in Carbs ~0g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated Fat: Sat. Fat 1.911 g
Monounsaturated Fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated Fat -20.3%
Contains more Mono. FatMonounsaturated Fat +18%
Contains more Poly. FatPolyunsaturated fat +232.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Salmon Opinion
Calories 172kcal 206kcal Salmon
Protein 23.45g 22.1g Swordfish
Fats 7.93g 12.35g Salmon
Vitamin C 0mg 3.7mg Salmon
Cholesterol 78mg 63mg Salmon
Vitamin D 666IU 526IU Swordfish
Magnesium 35mg 30mg Swordfish
Calcium 6mg 15mg Salmon
Potassium 499mg 384mg Swordfish
Iron 0.45mg 0.34mg Swordfish
Copper 0.046mg 0.049mg Salmon
Zinc 0.78mg 0.43mg Swordfish
Phosphorus 304mg 252mg Swordfish
Sodium 97mg 61mg Salmon
Vitamin A 129IU 230IU Salmon
Vitamin A RAE 43µg 69µg Salmon
Vitamin E 2.41mg 1.14mg Swordfish
Vitamin D 16.6µg 13.1µg Swordfish
Manganese 0.013mg 0.016mg Salmon
Selenium 68.5µg 41.4µg Swordfish
Vitamin B1 0.089mg 0.34mg Salmon
Vitamin B2 0.063mg 0.135mg Salmon
Vitamin B3 9.254mg 8.045mg Swordfish
Vitamin B5 0.417mg 1.475mg Salmon
Vitamin B6 0.615mg 0.647mg Salmon
Vitamin B12 1.62µg 2.8µg Salmon
Vitamin K 0.1µg 0.1µg
Folate 2µg 34µg Salmon
Trans Fat 0.056g Salmon
Choline 77.5mg 90.5mg Salmon
Saturated Fat 1.911g 2.397g Swordfish
Monounsaturated Fat 3.544g 4.181g Salmon
Polyunsaturated fat 1.368g 4.553g Salmon
Tryptophan 0.265mg 0.248mg Swordfish
Threonine 1.035mg 0.969mg Swordfish
Isoleucine 1.088mg 1.018mg Swordfish
Leucine 1.919mg 1.796mg Swordfish
Lysine 2.168mg 2.03mg Swordfish
Methionine 0.699mg 0.654mg Swordfish
Phenylalanine 0.922mg 0.863mg Swordfish
Valine 1.216mg 1.139mg Swordfish
Histidine 0.695mg 0.651mg Swordfish
Omega-3 - EPA 0.127g 0.69g Salmon
Omega-3 - DHA 0.772g 1.457g Salmon
Omega-3 - DPA 0.168g 0.17g Salmon
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Salmon
Low Calories diet ok
Low Fats diet ok
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
91%
Swordfish
106%
Salmon
Minerals Daily Need Coverage Score
64%
Swordfish
44%
Salmon

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 is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 36mg)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.