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Halibut vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between Halibut and Swordfish?

  • Halibut is higher in Monounsaturated Fat, yet Swordfish is higher in Vitamin B3, Selenium, Vitamin B12, Phosphorus, and Vitamin B6.
  • Swordfish's daily need coverage for Vitamin B3 is 46% more.
  • Halibut has 3 times more Monounsaturated Fat than Swordfish. While Halibut has 10.742g of Monounsaturated Fat, Swordfish has only 3.544g.
  • The amount of Saturated Fat in Swordfish is lower.

We used Fish, halibut, greenland, cooked, dry heat and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Halibut vs Swordfish infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +88.9%
Contains more Manganese +15.4%
Contains more Calcium +50%
Contains more Phosphorus +44.8%
Contains more Potassium +45.1%
Contains more Zinc +52.9%
Contains more Copper +21.1%
Contains more Selenium +46.4%
Equal in Magnesium - 35
Equal in Sodium - 97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Iron +88.9%
Contains more Manganese +15.4%
Contains more Calcium +50%
Contains more Phosphorus +44.8%
Contains more Potassium +45.1%
Contains more Zinc +52.9%
Contains more Copper +21.1%
Contains more Selenium +46.4%
Equal in Magnesium - 35
Equal in Sodium - 97

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B2 +63.5%
Contains more Vitamin A +115%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B3 +381.2%
Contains more Vitamin B5 +44.8%
Contains more Vitamin B6 +26.8%
Contains more Folate +100%
Contains more Vitamin B12 +68.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B2 +63.5%
Contains more Vitamin A +115%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B3 +381.2%
Contains more Vitamin B5 +44.8%
Contains more Vitamin B6 +26.8%
Contains more Folate +100%
Contains more Vitamin B12 +68.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +123.7%
Contains more Other +444.4%
Contains more Protein +27.3%
Contains more Water +10.3%
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +123.7%
Contains more Other +444.4%
Contains more Protein +27.3%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +203.1%
Contains more Polyunsaturated fat +28.1%
Contains less Saturated Fat -38.4%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +203.1%
Contains more Polyunsaturated fat +28.1%
Contains less Saturated Fat -38.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut Swordfish
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Halibut Swordfish Opinion
Protein 18.42g 23.45g Swordfish
Fats 17.74g 7.93g Halibut
Calories 239kcal 172kcal Halibut
Calcium 4mg 6mg Swordfish
Iron 0.85mg 0.45mg Halibut
Magnesium 33mg 35mg Swordfish
Phosphorus 210mg 304mg Swordfish
Potassium 344mg 499mg Swordfish
Sodium 103mg 97mg Swordfish
Zinc 0.51mg 0.78mg Swordfish
Copper 0.038mg 0.046mg Swordfish
Manganese 0.015mg 0.013mg Halibut
Selenium 46.8µg 68.5µg Swordfish
Vitamin A 60IU 129IU Swordfish
Vitamin A RAE 18µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.073mg 0.089mg Swordfish
Vitamin B2 0.103mg 0.063mg Halibut
Vitamin B3 1.923mg 9.254mg Swordfish
Vitamin B5 0.288mg 0.417mg Swordfish
Vitamin B6 0.485mg 0.615mg Swordfish
Folate 1µg 2µg Swordfish
Vitamin B12 0.96µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.206mg 0.265mg Swordfish
Threonine 0.808mg 1.035mg Swordfish
Isoleucine 0.849mg 1.088mg Swordfish
Leucine 1.497mg 1.919mg Swordfish
Lysine 1.692mg 2.168mg Swordfish
Methionine 0.545mg 0.699mg Swordfish
Phenylalanine 0.719mg 0.922mg Swordfish
Valine 0.949mg 1.216mg Swordfish
Histidine 0.542mg 0.695mg Swordfish
Cholesterol 59mg 78mg Halibut
Trans Fat 0.056g Halibut
Saturated Fat 3.102g 1.911g Swordfish
Omega-3 - DHA 0.504g 0.772g Swordfish
Omega-3 - EPA 0.674g 0.127g Halibut
Omega-3 - DPA 0.114g 0.168g Swordfish
Monounsaturated Fat 10.742g 3.544g Halibut
Polyunsaturated fat 1.753g 1.368g Halibut
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Halibut
95%
Swordfish
Minerals Daily Need Coverage Score
47%
Halibut
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 1.191g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 19mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.