Swordfish vs. Halibut — In-Depth Nutrition Comparison
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What are the differences between Swordfish and Halibut?
- Swordfish is higher in Vitamin B3, Selenium, Vitamin B12, Phosphorus, and Vitamin B6, yet Halibut is higher in Monounsaturated Fat.
- Swordfish's daily need coverage for Vitamin B3 is 46% more.
- Swordfish has 2 times more Vitamin B12 than Halibut. While Swordfish has 1.62µg of Vitamin B12, Halibut has only 0.96µg.
- The amount of Cholesterol in Halibut is lower.
We used Fish, swordfish, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat types in this article.
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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
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Calcium
+50%
Contains
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Phosphorus
+44.8%
Contains
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Potassium
+45.1%
Contains
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Zinc
+52.9%
Contains
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Copper
+21.1%
Contains
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Selenium
+46.4%
Contains
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Iron
+88.9%
Contains
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Manganese
+15.4%
Equal in Magnesium - 33
Equal in Sodium - 103
Contains
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Calcium
+50%
Contains
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Phosphorus
+44.8%
Contains
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Potassium
+45.1%
Contains
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Zinc
+52.9%
Contains
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Copper
+21.1%
Contains
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Selenium
+46.4%
Contains
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Iron
+88.9%
Contains
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Manganese
+15.4%
Equal in Magnesium - 33
Equal in Sodium - 103
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.
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Contains
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Vitamin A
+115%
Contains
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Vitamin B1
+21.9%
Contains
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Vitamin B3
+381.2%
Contains
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Vitamin B5
+44.8%
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Vitamin B6
+26.8%
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Folate
+100%
Contains
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Vitamin B12
+68.8%
Contains
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Vitamin B2
+63.5%
Contains
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Vitamin A
+115%
Contains
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Vitamin B1
+21.9%
Contains
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Vitamin B3
+381.2%
Contains
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Vitamin B5
+44.8%
Contains
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Vitamin B6
+26.8%
Contains
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Folate
+100%
Contains
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Vitamin B12
+68.8%
Contains
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Vitamin B2
+63.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.3%
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Water
+10.3%
Contains
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Fats
+123.7%
Contains
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Other
+444.4%
Equal in Water - 61.88
Contains
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Protein
+27.3%
Contains
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Water
+10.3%
Contains
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Fats
+123.7%
Contains
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Other
+444.4%
Equal in Water - 61.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-38.4%
Contains
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Monounsaturated Fat
+203.1%
Contains
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Polyunsaturated fat
+28.1%
Contains
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Saturated Fat
-38.4%
Contains
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Monounsaturated Fat
+203.1%
Contains
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Polyunsaturated fat
+28.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.45g | 18.42g |
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| Fats | 7.93g | 17.74g |
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| Calories | 172kcal | 239kcal |
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| Calcium | 6mg | 4mg |
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| Iron | 0.45mg | 0.85mg |
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| Magnesium | 35mg | 33mg |
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| Phosphorus | 304mg | 210mg |
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| Potassium | 499mg | 344mg |
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| Sodium | 97mg | 103mg |
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| Zinc | 0.78mg | 0.51mg |
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| Copper | 0.046mg | 0.038mg |
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| Manganese | 0.013mg | 0.015mg |
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| Selenium | 68.5µg | 46.8µg |
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| Vitamin A | 129IU | 60IU |
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| Vitamin A RAE | 43µg | 18µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.089mg | 0.073mg |
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| Vitamin B2 | 0.063mg | 0.103mg |
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| Vitamin B3 | 9.254mg | 1.923mg |
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| Vitamin B5 | 0.417mg | 0.288mg |
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| Vitamin B6 | 0.615mg | 0.485mg |
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| Folate | 2µg | 1µg |
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| Vitamin B12 | 1.62µg | 0.96µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.206mg |
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| Threonine | 1.035mg | 0.808mg |
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| Isoleucine | 1.088mg | 0.849mg |
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| Leucine | 1.919mg | 1.497mg |
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| Lysine | 2.168mg | 1.692mg |
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| Methionine | 0.699mg | 0.545mg |
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| Phenylalanine | 0.922mg | 0.719mg |
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| Valine | 1.216mg | 0.949mg |
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| Histidine | 0.695mg | 0.542mg |
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| Cholesterol | 78mg | 59mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 3.102g |
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| Omega-3 - DHA | 0.772g | 0.504g |
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| Omega-3 - EPA | 0.127g | 0.674g |
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| Omega-3 - DPA | 0.168g | 0.114g |
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| Monounsaturated Fat | 3.544g | 10.742g |
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| Polyunsaturated fat | 1.368g | 1.753g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95%
28%
Minerals Daily Need Coverage Score
64%
47%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 1.191g)
Which food is cheaper?
Swordfish is cheaper (difference - $5)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Halibut is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Halibut is lower in Cholesterol (difference - 19mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)