Halibut vs Swordfish - In-Depth Nutrition Comparison
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How are Halibut and Swordfish different?
- Halibut 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 from Halibut is 72% higher.
- Halibut has less Cholesterol.
Fish, halibut, Greenland, raw and Fish, swordfish, cooked, dry heat are the varieties used in this article.
Infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+46.7%
Contains
less
Sodium
-17.5%
Contains
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Calcium
+100%
Contains
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Magnesium
+34.6%
Contains
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Phosphorus
+85.4%
Contains
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Potassium
+86.2%
Contains
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Zinc
+95%
Contains
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Copper
+53.3%
Contains
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Iron
+46.7%
Contains
less
Sodium
-17.5%
Contains
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Calcium
+100%
Contains
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Magnesium
+34.6%
Contains
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Phosphorus
+85.4%
Contains
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Potassium
+86.2%
Contains
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Zinc
+95%
Contains
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Copper
+53.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin D
+65.1%
Contains
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Vitamin B2
+27%
Contains
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Vitamin A
+174.5%
Contains
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Vitamin E
+230.1%
Contains
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Vitamin B1
+48.3%
Contains
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Vitamin B3
+516.9%
Contains
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Vitamin B5
+66.8%
Contains
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Vitamin B6
+46.4%
Contains
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Folate
+100%
Contains
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Vitamin B12
+62%
Equal in Vitamin K - 0.1
Contains
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Vitamin D
+65.1%
Contains
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Vitamin B2
+27%
Contains
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Vitamin A
+174.5%
Contains
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Vitamin E
+230.1%
Contains
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Vitamin B1
+48.3%
Contains
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Vitamin B3
+516.9%
Contains
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Vitamin B5
+66.8%
Contains
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Vitamin B6
+46.4%
Contains
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Folate
+100%
Contains
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Vitamin B12
+62%
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+74.5%
Contains
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Other
+322.2%
Contains
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Protein
+63.2%
Equal in Water - 68.26
Contains
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Fats
+74.5%
Contains
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Other
+322.2%
Contains
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Protein
+63.2%
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+136.4%
Contains
less
Saturated Fat
-21%
Equal in Polyunsaturated fat - 1.368
Contains
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Monounsaturated Fat
+136.4%
Contains
less
Saturated Fat
-21%
Equal in Polyunsaturated fat - 1.368
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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 Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 14.37g | 23.45g |
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| Fats | 13.84g | 7.93g |
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| Calories | 186kcal | 172kcal |
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| Calcium | 3mg | 6mg |
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| Iron | 0.66mg | 0.45mg |
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| Magnesium | 26mg | 35mg |
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| Phosphorus | 164mg | 304mg |
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| Potassium | 268mg | 499mg |
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| Sodium | 80mg | 97mg |
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| Zinc | 0.4mg | 0.78mg |
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| Copper | 0.03mg | 0.046mg |
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| Vitamin A | 47IU | 129IU |
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| Vitamin A RAE | 14µg | 43µg |
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| Vitamin E | 0.73mg | 2.41mg |
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| Vitamin D | 1097IU | 666IU |
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| Vitamin D | 27.4µg | 16.6µg |
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| Vitamin B1 | 0.06mg | 0.089mg |
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| Vitamin B2 | 0.08mg | 0.063mg |
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| Vitamin B3 | 1.5mg | 9.254mg |
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| Vitamin B5 | 0.25mg | 0.417mg |
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| Vitamin B6 | 0.42mg | 0.615mg |
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| Folate | 1µg | 2µg |
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| Vitamin B12 | 1µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.161mg | 0.265mg |
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| Threonine | 0.63mg | 1.035mg |
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| Isoleucine | 0.662mg | 1.088mg |
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| Leucine | 1.168mg | 1.919mg |
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| Lysine | 1.32mg | 2.168mg |
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| Methionine | 0.425mg | 0.699mg |
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| Phenylalanine | 0.561mg | 0.922mg |
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| Valine | 0.74mg | 1.216mg |
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| Histidine | 0.423mg | 0.695mg |
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| Cholesterol | 46mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 2.419g | 1.911g |
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| Omega-3 - DHA | 0.393g | 0.772g |
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| Omega-3 - EPA | 0.526g | 0.127g |
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| Omega-3 - DPA | 0.089g | 0.168g |
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| Monounsaturated Fat | 8.378g | 3.544g |
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| Polyunsaturated fat | 1.367g | 1.368g |
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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 | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
95%
95%
Minerals Daily Need Coverage Score
21%
33%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 0.508g)
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 contains less Sodium?
Halibut contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Halibut is lower in Cholesterol (difference - 32mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)