Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Halibut raw
  5. Compare
  6. Halibut raw vs. Swordfish

Halibut raw vs. Swordfish — In-Depth Nutrition Comparison

Compare

How are halibut raw and swordfish different?

  • Halibut raw is higher in vitamin D; however, swordfish is richer in selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, vitamin E, and potassium.
  • Daily need coverage for vitamin D for halibut raw is 72% higher.
  • Halibut raw has less cholesterol.

Fish, halibut, Greenland, raw and Fish, swordfish, cooked, dry heat are the varieties used in this article.

Infographic

Halibut raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more IronIron +46.7%
Contains less SodiumSodium -17.5%
Contains more MagnesiumMagnesium +34.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +86.2%
Contains more CopperCopper +53.3%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +85.4%
Contains more SeleniumSelenium +87.7%
~equal in Manganese ~0.013mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin DVitamin D +65.1%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin AVitamin A +207.1%
Contains more Vitamin EVitamin E +230.1%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B3Vitamin B3 +516.9%
Contains more Vitamin B5Vitamin B5 +66.8%
Contains more Vitamin B6Vitamin B6 +46.4%
Contains more Vitamin B12Vitamin B12 +62%
Contains more FolateFolate +100%
Contains more CholineCholine +25.4%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Halibut raw Swordfish DV% diff.
Selenium 36.5µg 68.5µg 58%
Vitamin D 1097IU 666IU 54%
Vitamin D 27.4µg 16.6µg 54%
Vitamin B3 1.5mg 9.254mg 48%
Vitamin B12 1µg 1.62µg 26%
Phosphorus 164mg 304mg 20%
Protein 14.37g 23.45g 18%
Vitamin B6 0.42mg 0.615mg 15%
Monounsaturated fat 8.378g 3.544g 12%
Vitamin E 0.73mg 2.41mg 11%
Cholesterol 46mg 78mg 11%
Fats 13.84g 7.93g 9%
Potassium 268mg 499mg 7%
Iron 0.66mg 0.45mg 3%
Zinc 0.4mg 0.78mg 3%
Vitamin A 14µg 43µg 3%
Choline 61.8mg 77.5mg 3%
Vitamin B5 0.25mg 0.417mg 3%
Copper 0.03mg 0.046mg 2%
Saturated fat 2.419g 1.911g 2%
Magnesium 26mg 35mg 2%
Vitamin B1 0.06mg 0.089mg 2%
Calories 186kcal 172kcal 1%
Vitamin B2 0.08mg 0.063mg 1%
Sodium 80mg 97mg 1%
Calcium 3mg 6mg 0%
Manganese 0.012mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 1µg 2µg 0%
Trans fat 0.056g N/A
Polyunsaturated fat 1.367g 1.368g 0%
Tryptophan 0.161mg 0.265mg 0%
Threonine 0.63mg 1.035mg 0%
Isoleucine 0.662mg 1.088mg 0%
Leucine 1.168mg 1.919mg 0%
Lysine 1.32mg 2.168mg 0%
Methionine 0.425mg 0.699mg 0%
Phenylalanine 0.561mg 0.922mg 0%
Valine 0.74mg 1.216mg 0%
Histidine 0.423mg 0.695mg 0%
Omega-3 - EPA 0.526g 0.127g N/A
Omega-3 - DHA 0.393g 0.772g N/A
Omega-3 - DPA 0.089g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 FatsFats +74.5%
Contains more OtherOther +322.2%
Contains more ProteinProtein +63.2%
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +136.4%
Contains less Sat. FatSaturated fat -21%
~equal in Polyunsaturated fat ~1.368g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.