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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
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
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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%
77%
Minerals Daily Need Coverage Score
64%
49%
Comparison summary
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Salmon raw 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?
?
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?
?
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.