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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 for 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.

Infographic

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% 14% 48% 249% 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% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin EVitamin 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 +60.5%
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 DV% diff.
Selenium 68.5µg 41.4µg 49%
Vitamin B12 1.62µg 2.8µg 49%
Vitamin B5 0.417mg 1.475mg 21%
Vitamin B1 0.089mg 0.34mg 21%
Polyunsaturated fat 1.368g 4.553g 21%
Vitamin D 666IU 526IU 18%
Vitamin D 16.6µg 13.1µg 18%
Folate 2µg 34µg 8%
Vitamin E 2.41mg 1.14mg 8%
Vitamin B3 9.254mg 8.045mg 8%
Phosphorus 304mg 252mg 7%
Fats 7.93g 12.35g 7%
Vitamin B2 0.063mg 0.135mg 6%
Cholesterol 78mg 63mg 5%
Vitamin C 0mg 3.7mg 4%
Protein 23.45g 22.1g 3%
Vitamin A 43µg 69µg 3%
Potassium 499mg 384mg 3%
Zinc 0.78mg 0.43mg 3%
Choline 77.5mg 90.5mg 2%
Saturated fat 1.911g 2.397g 2%
Monounsaturated fat 3.544g 4.181g 2%
Calories 172kcal 206kcal 2%
Vitamin B6 0.615mg 0.647mg 2%
Sodium 97mg 61mg 2%
Iron 0.45mg 0.34mg 1%
Calcium 6mg 15mg 1%
Magnesium 35mg 30mg 1%
Copper 0.046mg 0.049mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.248mg 0%
Threonine 1.035mg 0.969mg 0%
Isoleucine 1.088mg 1.018mg 0%
Leucine 1.919mg 1.796mg 0%
Lysine 2.168mg 2.03mg 0%
Methionine 0.699mg 0.654mg 0%
Phenylalanine 0.922mg 0.863mg 0%
Valine 1.216mg 1.139mg 0%
Histidine 0.695mg 0.651mg 0%
Omega-3 - EPA 0.127g 0.69g N/A
Omega-3 - DHA 0.772g 1.457g N/A
Omega-3 - DPA 0.168g 0.17g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
72%
Swordfish
91%
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.