Swordfish (Fillet, Meat) vs Salmon: Calories & Nutrition Showdown


Swordfish vs Salmon
Nutrition Facts
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Swordfish vs Salmon 100g Compare
per 100g | Swordfish (fillet, meat) | Salmon |
---|---|---|
Calories | 144 | 197 |
Fat | 6.65 g | 13.11 g |
Protein | 19.66 g | 20.32 g |
Water | 73.38 g | 65.84 g |
Calcium | 5 mg | 9.423 mg |
Iron | 0.38 mg | 0.259 mg |
Magnessium | 29 mg | 25.39 mg |
Phosphorus | 0.1 mg | 2.151 mg |
Potassium | 418 mg | 378.2 mg |
Sodium | 81 mg | 49.49 mg |
Zink | 0.1 mg | 2.151 mg |
Vitaminium A | 120 µg | 193 µg |
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 |
Diving Into the Depths: Swordfish vs. Salmon
When it comes to seafood, few dishes can rival the rich flavors and nutritional benefits of swordfish and salmon. Both fish are celebrated for their taste, versatility in recipes, and health benefits, but they also have their unique traits that make them stand out from the rest of the catch. Let's embark on a journey to explore these magnificent creatures of the sea and discover what makes each of them a prized catch in the culinary world.
The Mighty Swordfish: A Glance at Its Splendor
Swordfish, known for its distinctive elongated, flat bill, is a powerful predator of the ocean. This fish is not only admired for its impressive speed and strength but also for its meaty texture, making it a favorite among seafood enthusiasts. Swordfish fillets are dense and steak-like, with a mild flavor that pairs well with a variety of seasonings and cooking methods. Beyond its culinary appeal, swordfish is a fascinating species, capable of migrating across entire oceans and diving to depths of over 2,000 feet in search of food.
Salmon: The Beloved Jewel of the Sea
Salmon, on the other hand, holds a place of honor in many cultures around the world, celebrated not just for its delicious taste but also for its symbolic significance. This fish is known for its remarkable life cycle, which includes a journey from its freshwater birthplace to the ocean, and back to freshwater to spawn and die. Salmon's rich, tender flesh, which ranges in color from pink to deep red, is highly prized for both its flavor and nutritional content. It's a versatile fish that can be prepared in countless ways, making it a staple in kitchens worldwide.
Nutritional Journey Through the Waters
When comparing the nutritional profiles of swordfish and salmon, it's clear that both offer significant health benefits. Swordfish boasts a lower calorie count, with 144 calories per serving, compared to salmon's 208 calories. It's also leaner, containing less fat than salmon. However, salmon is renowned for its high content of omega-3 fatty acids, beneficial for heart health, which is reflected in its higher fat content.
Both fish are excellent protein sources, with salmon slightly leading at 20.42 grams per serving versus swordfish's 19.66 grams. They are also rich in vitamins and minerals, including Vitamin B3, Vitamin B6, and Vitamin E, although salmon offers a bit more in terms of Vitamin A and C content.
For those monitoring their dietary intake, it's worth noting that both fish contain no carbs, fiber, or sugar, making them ideal for low-carbohydrate diets. However, swordfish has a higher cholesterol content, which might be a consideration for some.
Choosing Between Titans of Taste
In the end, the choice between swordfish and salmon may come down to personal preference, dietary needs, or environmental considerations. Both fish offer unique flavors and textures that can enhance a wide range of dishes. Swordfish, with its meaty texture, is perfect for grilling and searing, while salmon's tender flesh is excellent for everything from raw preparations like sashimi to hearty grilled dishes.
From a nutritional standpoint, both fish are powerhouses of protein and essential nutrients, although they differ in fat content and specific vitamins and minerals. Whether you're drawn to the lean, mild taste of swordfish or the rich, fatty flavors of salmon, incorporating these fish into your diet can be a delicious way to boost your health.
As we conclude our exploration of these two sea giants, it's clear that whether you choose swordfish or salmon, you're in for a treat that's as nutritious as it is delicious. So why not dive into the depths of your culinary creativity and let these flavors inspire your next seafood feast?
Swordfish (fillet, meat) 100g
144kcalCalories source
- 0% CARBS.
- 57% PROTEIN
- 43% FAT
Salmon 100g
197kcalCalories source
- 0% CARBS
- 41% PROTEIN
- 59% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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