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  6. Swordfish vs. Salmon raw

Swordfish vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between swordfish and salmon raw?

  • Swordfish is higher in selenium, phosphorus, and vitamin B3, yet salmon raw is higher in vitamin B12, vitamin B5, vitamin B2, copper, vitamin B6, and vitamin B1.
  • Salmon raw's daily need coverage for vitamin B12 is 65% more.
  • Swordfish has 2 times more selenium than salmon raw. While swordfish has 68.5µg of selenium, salmon raw has only 36.5µg.
  • The amount of cholesterol in salmon raw is lower.

We used Fish, swordfish, cooked, dry heat and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Swordfish vs Salmon raw 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +20.7%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +52%
Contains more SeleniumSelenium +87.7%
Contains more CalciumCalcium +100%
Contains more IronIron +77.8%
Contains more CopperCopper +443.5%
Contains less SodiumSodium -54.6%
Contains more ManganeseManganese +23.1%
~equal in Potassium ~490mg

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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +153.9%
Contains more Vitamin B2Vitamin B2 +503.2%
Contains more Vitamin B5Vitamin B5 +299%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin B12Vitamin B12 +96.3%
Contains more FolateFolate +1150%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Salmon raw DV% diff.
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 3.18µg 65%
Selenium 68.5µg 36.5µg 58%
Vitamin B5 0.417mg 1.664mg 25%
Vitamin B2 0.063mg 0.38mg 24%
Copper 0.046mg 0.25mg 23%
Vitamin B6 0.615mg 0.818mg 16%
Vitamin E 2.41mg 16%
Phosphorus 304mg 200mg 15%
Choline 77.5mg 14%
Vitamin B1 0.089mg 0.226mg 11%
Vitamin B3 9.254mg 7.86mg 9%
Polyunsaturated fat 1.368g 2.539g 8%
Cholesterol 78mg 55mg 8%
Protein 23.45g 19.84g 7%
Folate 2µg 25µg 6%
Iron 0.45mg 0.8mg 4%
Saturated fat 1.911g 0.981g 4%
Monounsaturated fat 3.544g 2.103g 4%
Vitamin A 43µg 12µg 3%
Calories 172kcal 142kcal 2%
Fats 7.93g 6.34g 2%
Sodium 97mg 44mg 2%
Zinc 0.78mg 0.64mg 1%
Calcium 6mg 12mg 1%
Magnesium 35mg 29mg 1%
Potassium 499mg 490mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.222mg 0%
Threonine 1.035mg 0.87mg 0%
Isoleucine 1.088mg 0.914mg 0%
Leucine 1.919mg 1.613mg 0%
Lysine 2.168mg 1.822mg 0%
Methionine 0.699mg 0.587mg 0%
Phenylalanine 0.922mg 0.775mg 0%
Valine 1.216mg 1.022mg 0%
Histidine 0.695mg 0.584mg 0%
Omega-3 - EPA 0.127g 0.321g N/A
Omega-3 - DHA 0.772g 1.115g N/A
Omega-3 - DPA 0.168g 0.287g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +18.2%
Contains more FatsFats +25.1%
Contains more OtherOther +1377.8%
~equal in Carbs ~0g
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +68.5%
Contains less Sat. FatSaturated fat -48.7%
Contains more Poly. FatPolyunsaturated fat +85.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.