Swordfish (Fillet, Meat) vs Chicken Breast: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Marcin Piotrowicz, healthy lifestyle promoter

Swordfish (fillet, meat) - calories, kcal, weight, nutrition

Chicken breast - calories, kcal, weight, nutrition

Chicken breast vs. Swordfish (fillet, meat)

When it comes to taste, swordfish is very similar to chicken breast. Both are white meat with a mild flavor. The main difference is in the texture.

Swordfish is a firmer, denser fish, while chicken breast is more tender. Swordfish is also a healthier choice, as it is lower in calories and fat than chicken breast. When cooked, swordfish steak is moist and juicy, while chicken breast can be dry.

Swordfish is a good source of omega-3 fatty acids, while chicken breast is not. Swordfish is also a more expensive option.

Less Calories in Swordfish

At first glance, you can see that in swordfish is less calories than in chicken breast.

Swordfish has 144 kcal per 100g and chicken breast 172 kcal per 100g so it is pretty easy to calculate that the difference is about 19%.

Additionally, it is also easy to notice that most of the calories in swordfish cames from protein and in chicken breast from fat.

See tables below to compare swordfish with chicken breast in details.

Swordfish And Chicken breast Nutrition Difference

Calories:
chicken breast - 19% more than swordfish
Fat:
chicken breast - 39% more than swordfish
Protein:
chicken breast - 6% more than swordfish
Water:
swordfish - 6% more than chicken breast

Chicken breast vs Swordfish: Vitamins and Minerals Comparison

per 100g	Swordfish (fillet, meat)	Chicken breast
Calories	144	172
Fat	6.65 g	9.25 g
Protein	19.66 g	20.85 g
Water	73.38 g	69.46 g
Calcium	5 mg	11 mg
Iron	0.38 mg	0.74 mg
Magnessium	29 mg	25 mg
Phosphorus	0.1 mg	0.4 mg
Potassium	418 mg	220 mg
Sodium	81 mg	63 mg
Zink	0.1 mg	0.4 mg
Vitaminium B1 (Thiamine)	0.075 mg	0.063 mg
Vitaminium B2 (riboflavin)	0.053 mg	0.085 mg
Vitaminium B3 (Niacin)	7.76 mg	9.908 mg
Vitaminium B6	0.543 mg	0.53 mg
Vitaminium B9 (Folic acid)	0.002 mg	0.004 mg
Vitaminium E	2.02 mg	0.27 mg

Less protein in swordfish

It is aslo easy to see see that in swordfish is less protein than in chicken breast.

There is 20.85g per 100g of chicken breast and 19.66g per 100g of swordfish so using simple math we can see that difference is about 6%.

Less fat in swordfish

In swordfish is less fats than in chicken breast.

The tables above show us that there is 9.25g/100g of fats in chicken breast and 6.65g/100g in swordfish. In this case difference is about 39%.

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