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 fats.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Swordfish

Salmon

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Swordfish

Salmon

Contains more Vitamin DVitamin D	+26.7%
Contains more Vitamin EVitamin E	+111.4%
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%

~equal in Vitamin B6 ~0.647mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	68.5µg	41.4µg	49%
Vitamin B12	1.62µg	2.8µg	49%
Vitamin B1	0.089mg	0.34mg	21%
Vitamin B5	0.417mg	1.475mg	21%
Polyunsaturated fat	1.368g	4.553g	21%
Vitamin D*	666 IU	526 IU	18%
Vitamin D	16.6µg	13.1µg	18%
Vitamin E	2.41mg	1.14mg	8%
Vitamin B3	9.254mg	8.045mg	8%
Folate	2µg	34µg	8%
Fats	7.93g	12.35g	7%
Phosphorus	304mg	252mg	7%
Vitamin B2	0.063mg	0.135mg	6%
Cholesterol	78mg	63mg	5%
Vitamin C	0mg	3.7mg	4%
Protein	23.45g	22.1g	3%
Potassium	499mg	384mg	3%
Zinc	0.78mg	0.43mg	3%
Vitamin A	43µg	69µg	3%
Calories	172kcal	206kcal	2%
Sodium	97mg	61mg	2%
Vitamin B6	0.615mg	0.647mg	2%
Choline	77.5mg	90.5mg	2%
Saturated fat	1.911g	2.397g	2%
Monounsaturated fat	3.544g	4.181g	2%
Magnesium	35mg	30mg	1%
Calcium	6mg	15mg	1%
Iron	0.45mg	0.34mg	1%
Protein per 100 calories	14g	11g	N/A
Calories per 10 g protein	73kcal	93kcal	N/A
Weight per 100 calories	58g	49g	N/A
Unsaturated / Saturated Fat ratio	2.6	3.6	N/A
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