Salmon vs. Swordfish — In-Depth Nutrition Comparison

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How are salmon and swordfish different?

Salmon is richer in vitamin B12, vitamin B5, vitamin B1, folate, and fats, while swordfish is higher in selenium, vitamin D*, vitamin E, vitamin B3, and phosphorus.
Swordfish covers your daily need for selenium 49% more than salmon.
Salmon contains 17 times more folate than swordfish. Salmon contains 34µg of folate, while swordfish contains 2µg.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, swordfish, 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.

Salmon

Swordfish

Contains more CalciumCalcium	+150%
Contains less SodiumSodium	-37.1%
Contains more ManganeseManganese	+23.1%

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%

~equal in Copper ~0.046mg

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.

Salmon

Swordfish

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%

Contains more Vitamin DVitamin D	+26.7%
Contains more Vitamin EVitamin E	+111.4%
Contains more Vitamin B3Vitamin B3	+15%

~equal in Vitamin B6 ~0.615mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	41.4µg	68.5µg	49%
Vitamin B12	2.8µg	1.62µg	49%
Vitamin B1	0.34mg	0.089mg	21%
Vitamin B5	1.475mg	0.417mg	21%
Polyunsaturated fat	4.553g	1.368g	21%
Vitamin D*	526 IU	666 IU	18%
Vitamin D	13.1µg	16.6µg	18%
Vitamin E	1.14mg	2.41mg	8%
Vitamin B3	8.045mg	9.254mg	8%
Folate	34µg	2µg	8%
Fats	12.35g	7.93g	7%
Phosphorus	252mg	304mg	7%
Vitamin B2	0.135mg	0.063mg	6%
Cholesterol	63mg	78mg	5%
Vitamin C	3.7mg	0mg	4%
Protein	22.1g	23.45g	3%
Potassium	384mg	499mg	3%
Zinc	0.43mg	0.78mg	3%
Vitamin A	69µg	43µg	3%
Calories	206kcal	172kcal	2%
Sodium	61mg	97mg	2%
Vitamin B6	0.647mg	0.615mg	2%
Choline	90.5mg	77.5mg	2%
Saturated fat	2.397g	1.911g	2%
Monounsaturated fat	4.181g	3.544g	2%
Magnesium	30mg	35mg	1%
Calcium	15mg	6mg	1%
Iron	0.34mg	0.45mg	1%
Protein per 100 calories	11g	14g	N/A
Calories per 10 g protein	93kcal	73kcal	N/A
Weight per 100 calories	49g	58g	N/A
Unsaturated / Saturated Fat ratio	3.6	2.6	N/A
Copper	0.049mg	0.046mg	0%
Manganese	0.016mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.248mg	0.265mg	0%
Threonine	0.969mg	1.035mg	0%
Isoleucine	1.018mg	1.088mg	0%
Leucine	1.796mg	1.919mg	0%
Lysine	2.03mg	2.168mg	0%
Methionine	0.654mg	0.699mg	0%
Phenylalanine	0.863mg	0.922mg	0%
Valine	1.139mg	1.216mg	0%
Histidine	0.651mg	0.695mg	0%
Omega-3 (EPA)	0.69g	0.127g	N/A
Omega-3 (DHA)	1.457g	0.772g	N/A
Omega-3 (DPA)	0.17g	0.168g	N/A
Omega-6 (Eicosadienoic acid)		0.022g	N/A