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, protein, choline, and vitamin B1.
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

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.

Swordfish

Sockeye salmon

Contains more PotassiumPotassium	+14.4%
Contains more ZincZinc	+41.8%
Contains more SeleniumSelenium	+93%

Contains more CalciumCalcium	+83.3%
Contains more IronIron	+15.6%
Contains more CopperCopper	+65.2%

~equal in Magnesium ~36mg

~equal in Phosphorus ~305mg

~equal in Sodium ~92mg

~equal in Manganese ~0.013mg

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.

Swordfish

Sockeye salmon

Contains more Vitamin EVitamin E

+143.4%

Contains more Vitamin AVitamin A	+34.9%
Contains more Vitamin B1Vitamin B1	+76.4%
Contains more Vitamin B2Vitamin B2	+290.5%
Contains more Vitamin B5Vitamin B5	+205.5%
Contains more Vitamin B6Vitamin B6	+34.5%
Contains more Vitamin B12Vitamin B12	+175.9%
Contains more FolateFolate	+250%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~16.7µg

~equal in Vitamin B3 ~10.123mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.62µg	4.47µg	119%
Selenium	68.5µg	35.5µg	60%
Vitamin B5	0.417mg	1.274mg	17%
Vitamin B6	0.615mg	0.827mg	16%
Vitamin B2	0.063mg	0.246mg	14%
Vitamin E	2.41mg	0.99mg	9%
Protein	23.45g	26.48g	6%
Cholesterol	78mg	61mg	6%
Vitamin B1	0.089mg	0.157mg	6%
Choline	77.5mg	112.6mg	6%
Vitamin B3	9.254mg	10.123mg	5%
Fats	7.93g	5.57g	4%
Saturated fat	1.911g	0.969g	4%
Monounsaturated fat	3.544g	1.864g	4%
Copper	0.046mg	0.076mg	3%
Potassium	499mg	436mg	2%
Zinc	0.78mg	0.55mg	2%
Vitamin A	43µg	58µg	2%
Calories	172kcal	156kcal	1%
Vitamin D*	666 IU	670 IU	1%
Calcium	6mg	11mg	1%
Iron	0.45mg	0.52mg	1%
Folate	2µg	7µg	1%
Protein per 100 calories	14g	17g	N/A
Calories per 10 g protein	73kcal	59kcal	N/A
Weight per 100 calories	58g	64g	N/A
Unsaturated / Saturated Fat ratio	2.6	3.3	N/A
Vitamin D	16.6µg	16.7µg	0%
Magnesium	35mg	36mg	0%
Phosphorus	304mg	305mg	0%
Sodium	97mg	92mg	0%
Manganese	0.013mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.056g	0.023g	N/A
Polyunsaturated fat	1.368g	1.327g	0%
Tryptophan	0.265mg	0.335mg	0%
Threonine	1.035mg	1.247mg	0%
Isoleucine	1.088mg	1.274mg	0%
Leucine	1.919mg	2.185mg	0%
Lysine	2.168mg	2.574mg	0%
Methionine	0.699mg	0.858mg	0%
Phenylalanine	0.922mg	1.086mg	0%
Valine	1.216mg	1.461mg	0%
Histidine	0.695mg	0.711mg	0%
Omega-3 (EPA)	0.127g	0.299g	N/A
Omega-3 (DHA)	0.772g	0.56g	N/A
Omega-3 (DPA)	0.168g	0.093g	N/A
Omega-6 (Eicosadienoic acid)	0.022g	0.019g	N/A