Swordfish vs. Sockeye salmon — In-Depth Nutrition Comparison
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What are the differences between Swordfish and Sockeye salmon?
- Swordfish is higher in Selenium, and Vitamin E , yet Sockeye salmon is higher in Vitamin B12, Vitamin B5, Vitamin B6, Vitamin B2, Choline, Vitamin B1, and Vitamin B3.
- Sockeye salmon's daily need coverage for Vitamin B12 is 119% more.
- Swordfish has 2 times more Vitamin E than Sockeye salmon. While Swordfish has 2.41mg of Vitamin E , Sockeye salmon has only 0.99mg.
- The amount of Cholesterol in Sockeye salmon is lower.
We used Fish, swordfish, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat types in this article.
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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
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Potassium
+14.4%
Contains
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Zinc
+41.8%
Contains
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Selenium
+93%
Contains
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Calcium
+83.3%
Contains
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Iron
+15.6%
Contains
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Copper
+65.2%
Equal in Magnesium - 36
Equal in Phosphorus - 305
Equal in Sodium - 92
Equal in Manganese - 0.013
Contains
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Potassium
+14.4%
Contains
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Zinc
+41.8%
Contains
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Selenium
+93%
Contains
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Calcium
+83.3%
Contains
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Iron
+15.6%
Contains
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Copper
+65.2%
Equal in Magnesium - 36
Equal in Phosphorus - 305
Equal in Sodium - 92
Equal in Manganese - 0.013
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
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Vitamin E
+143.4%
Contains
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Vitamin A
+49.6%
Contains
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Vitamin B1
+76.4%
Contains
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Vitamin B2
+290.5%
Contains
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Vitamin B5
+205.5%
Contains
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Vitamin B6
+34.5%
Contains
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Folate
+250%
Contains
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Vitamin B12
+175.9%
Equal in Vitamin D - 16.7
Equal in Vitamin B3 - 10.123
Equal in Vitamin K - 0.1
Contains
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Vitamin E
+143.4%
Contains
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Vitamin A
+49.6%
Contains
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Vitamin B1
+76.4%
Contains
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Vitamin B2
+290.5%
Contains
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Vitamin B5
+205.5%
Contains
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Vitamin B6
+34.5%
Contains
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Folate
+250%
Contains
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Vitamin B12
+175.9%
Equal in Vitamin D - 16.7
Equal in Vitamin B3 - 10.123
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+42.4%
Contains
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Protein
+12.9%
Contains
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Other
+72.2%
Equal in Water - 67.33
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Contains
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Fats
+42.4%
Contains
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Protein
+12.9%
Contains
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Other
+72.2%
Equal in Water - 67.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+90.1%
Contains
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Saturated Fat
-49.3%
Equal in Polyunsaturated fat - 1.327
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
0.969 g
Monounsaturated Fat:
1.864 g
Polyunsaturated fat:
1.327 g
Contains
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Monounsaturated Fat
+90.1%
Contains
less
Saturated Fat
-49.3%
Equal in Polyunsaturated fat - 1.327
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.45g | 26.48g |
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| Fats | 7.93g | 5.57g |
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| Calories | 172kcal | 156kcal |
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| Calcium | 6mg | 11mg |
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| Iron | 0.45mg | 0.52mg |
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| Magnesium | 35mg | 36mg |
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| Phosphorus | 304mg | 305mg |
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| Potassium | 499mg | 436mg |
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| Sodium | 97mg | 92mg |
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| Zinc | 0.78mg | 0.55mg |
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| Copper | 0.046mg | 0.076mg |
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| Manganese | 0.013mg | 0.013mg | |
| Selenium | 68.5µg | 35.5µg |
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| Vitamin A | 129IU | 193IU |
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| Vitamin A RAE | 43µg | 58µg |
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| Vitamin E | 2.41mg | 0.99mg |
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| Vitamin D | 666IU | 670IU |
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| Vitamin D | 16.6µg | 16.7µg |
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| Vitamin B1 | 0.089mg | 0.157mg |
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| Vitamin B2 | 0.063mg | 0.246mg |
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| Vitamin B3 | 9.254mg | 10.123mg |
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| Vitamin B5 | 0.417mg | 1.274mg |
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| Vitamin B6 | 0.615mg | 0.827mg |
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| Folate | 2µg | 7µg |
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| Vitamin B12 | 1.62µg | 4.47µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.335mg |
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| Threonine | 1.035mg | 1.247mg |
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| Isoleucine | 1.088mg | 1.274mg |
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| Leucine | 1.919mg | 2.185mg |
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| Lysine | 2.168mg | 2.574mg |
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| Methionine | 0.699mg | 0.858mg |
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| Phenylalanine | 0.922mg | 1.086mg |
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| Valine | 1.216mg | 1.461mg |
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| Histidine | 0.695mg | 0.711mg |
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| Cholesterol | 78mg | 61mg |
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| Trans Fat | 0.056g | 0.023g |
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| Saturated Fat | 1.911g | 0.969g |
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| Omega-3 - DHA | 0.772g | 0.56g |
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| Omega-3 - EPA | 0.127g | 0.299g |
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| Omega-3 - DPA | 0.168g | 0.093g |
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| Monounsaturated Fat | 3.544g | 1.864g |
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| Polyunsaturated fat | 1.368g | 1.327g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.019g |
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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 | |
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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
95%
137%
Minerals Daily Need Coverage Score
64%
47%
Comparison summary
Which food is cheaper?
Swordfish is cheaper (difference - $13)
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Sockeye salmon is lower in Saturated Fat (difference - 0.942g)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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.