Swordfish vs Salmon - In-Depth Nutrition Comparison
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What are the differences between Swordfish and Salmon?
- Swordfish is higher in Selenium, Phosphorus, and Vitamin B3, yet Salmon is higher in Vitamin B12, Vitamin B5, Vitamin B2, Copper, Vitamin B6, and Vitamin B1.
- Salmon's daily need coverage for Vitamin B12 is 65% more.
- Swordfish has 2 times more Selenium than Salmon. While Swordfish has 68.5µg of Selenium, Salmon has only 36.5µg.
- The amount of Cholesterol in Salmon is lower.
We used Fish, swordfish, cooked, dry heat and Fish, salmon, Atlantic, wild, raw types in this article.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+20.7%
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Phosphorus
+52%
Contains
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Zinc
+21.9%
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Calcium
+100%
Contains
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Iron
+77.8%
Contains
less
Sodium
-54.6%
Contains
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Copper
+443.5%
Equal in Potassium - 490
Contains
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Magnesium
+20.7%
Contains
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Phosphorus
+52%
Contains
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Zinc
+21.9%
Contains
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Calcium
+100%
Contains
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Iron
+77.8%
Contains
less
Sodium
-54.6%
Contains
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Copper
+443.5%
Equal in Potassium - 490
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
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Vitamin A
+222.5%
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Vitamin B3
+17.7%
Contains
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Vitamin B1
+153.9%
Contains
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Vitamin B2
+503.2%
Contains
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Vitamin B5
+299%
Contains
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Vitamin B6
+33%
Contains
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Folate
+1150%
Contains
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Vitamin B12
+96.3%
Contains
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Vitamin A
+222.5%
Contains
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Vitamin B3
+17.7%
Contains
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Vitamin B1
+153.9%
Contains
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Vitamin B2
+503.2%
Contains
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Vitamin B5
+299%
Contains
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Vitamin B6
+33%
Contains
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Folate
+1150%
Contains
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Vitamin B12
+96.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.2%
Contains
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Fats
+25.1%
Contains
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Other
+1377.8%
Equal in Water - 68.5
Contains
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Protein
+18.2%
Contains
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Fats
+25.1%
Contains
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Other
+1377.8%
Equal in Water - 68.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+68.5%
Contains
less
Saturated Fat
-48.7%
Contains
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Polyunsaturated fat
+85.6%
Contains
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Monounsaturated Fat
+68.5%
Contains
less
Saturated Fat
-48.7%
Contains
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Polyunsaturated fat
+85.6%
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.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.45g | 19.84g |
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| Fats | 7.93g | 6.34g |
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| Calories | 172kcal | 142kcal |
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| Calcium | 6mg | 12mg |
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| Iron | 0.45mg | 0.8mg |
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| Magnesium | 35mg | 29mg |
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| Phosphorus | 304mg | 200mg |
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| Potassium | 499mg | 490mg |
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| Sodium | 97mg | 44mg |
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| Zinc | 0.78mg | 0.64mg |
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| Copper | 0.046mg | 0.25mg |
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| Vitamin A | 129IU | 40IU |
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| Vitamin A RAE | 43µg | 12µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.089mg | 0.226mg |
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| Vitamin B2 | 0.063mg | 0.38mg |
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| Vitamin B3 | 9.254mg | 7.86mg |
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| Vitamin B5 | 0.417mg | 1.664mg |
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| Vitamin B6 | 0.615mg | 0.818mg |
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| Folate | 2µg | 25µg |
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| Vitamin B12 | 1.62µg | 3.18µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.222mg |
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| Threonine | 1.035mg | 0.87mg |
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| Isoleucine | 1.088mg | 0.914mg |
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| Leucine | 1.919mg | 1.613mg |
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| Lysine | 2.168mg | 1.822mg |
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| Methionine | 0.699mg | 0.587mg |
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| Phenylalanine | 0.922mg | 0.775mg |
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| Valine | 1.216mg | 1.022mg |
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| Histidine | 0.695mg | 0.584mg |
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| Cholesterol | 78mg | 55mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.981g |
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| Omega-3 - DHA | 0.772g | 1.115g |
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| Omega-3 - EPA | 0.127g | 0.321g |
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| Omega-3 - DPA | 0.168g | 0.287g |
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| Monounsaturated Fat | 3.544g | 2.103g |
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| Polyunsaturated fat | 1.368g | 2.539g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low glycemic index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
95%
83%
Minerals Daily Need Coverage Score
33%
36%
Comparison summary
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 0.93g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.