Swordfish (Fillet, Meat) vs Salmon: Make Healthy Choices

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

Marcin Piotrowicz, healthy lifestyle promoter

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

Salmon vs Swordfish: Nutrition Comparison

per 100g	Swordfish (fillet, meat)	Salmon
Calories	144	208
Fat	6.65 g	13.42 g
Protein	19.66 g	20.42 g
Water	73.38 g	64.89 g
Calcium	5 mg	9 mg
Iron	0.38 mg	0.34 mg
Magnessium	29 mg	27 mg
Phosphorus	0.1 mg	0.5 mg
Potassium	418 mg	363 mg
Sodium	81 mg	59 mg
Zink	0.1 mg	0.5 mg
Vitaminium B1 (Thiamine)	0.075 mg	0.207 mg
Vitaminium B2 (riboflavin)	0.053 mg	0.155 mg
Vitaminium B3 (Niacin)	7.76 mg	8.672 mg
Vitaminium B6	0.543 mg	0.636 mg
Vitaminium B9 (Folic acid)	0.002 mg	0.026 mg
Vitaminium E	2.02 mg	3.55 mg

Less Calories in Swordfish

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

Swordfish has 144 kcal per 100g and salmon 208 kcal per 100g so it is pretty easy to calculate that the difference is about 44%.

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

See tables below to compare swordfish with salmon in details.

Swordfish And Salmon Nutrition Difference

Calories:
salmon - 44% more than swordfish
Fat:
salmon - 102% more than swordfish
Protein:
salmon - 4% more than swordfish
Water:
swordfish - 13% more than salmon

Add Swordfish (fillet, meat) to calculator

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Less protein in swordfish

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

There is 20.42g per 100g of salmon and 19.66g per 100g of swordfish so using simple math we can see that difference is about 4%.

Less fat in swordfish

In swordfish is less fats than in salmon.

The tables above show us that there is 13.42g/100g of fats in salmon and 6.65g/100g in swordfish. In this case difference is about 102%.