Salmon vs Swordfish
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Salmon vs Swordfish: nutrition per 100 g
| Per 100 g | Salmon | Swordfish |
|---|---|---|
| Calories | 130 kcal | 152 kcal |
| Protein | 22.3 g | 19.2 g |
| Carbohydrate | 0 g | 0.4 g |
| Fat | 4.9 g | 8.1 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Salmon | Swordfish |
|---|---|---|
| Calcium, Ca | 14.84 mg | 3.62 mg |
| Copper, Cu | 0.06 mg | 0.02 mg |
| Iron, Fe | 0.4 mg | 0.1 mg |
| Magnesium, Mg | 26.15 mg | 26.68 mg |
| Phosphorus, P | 226.3 mg | 234.9 mg |
| Potassium, K | 329.7 mg | 414.1 mg |
| Selenium, Se | 30.2 ug | 60.69 ug |
| Sodium, Na | 53.3 mg | 56.87 mg |
| Vitamin B-12 | 5.16 ug | 0.87 ug |
| Zinc, Zn | 0.42 mg | 0.54 mg |
Salmon is higher in protein, and the leaner, lower-calorie choice. Swordfish is higher in fat. That makes Salmon more relevant when you want protein for fullness or recovery, and Swordfish when you want a richer, higher-fat option.
Bottom line
Per 100 g, Salmon provides 130 kcal, 22.3 g protein, 0 g carbohydrate, 4.9 g fat and 0 g fiber; Swordfish provides 152 kcal, 19.2 g protein, 0.4 g carbohydrate, 8.1 g fat and 0 g fiber.
Looking beyond the macronutrients, Salmon is the better source of vitamin B12, while Swordfish is the better source of selenium (see the vitamins and minerals table below).
Swordfish is fattier and higher in selenium and potassium, but it is also one of the highest-mercury fish — the FDA advises pregnant women and young children to avoid it. Salmon is low in mercury and the better omega-3 source.
In short: for weight loss or a bigger portion at the same calories, Salmon; for protein and muscle, Salmon. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.