Halibut raw vs. Swordfish — In-Depth Nutrition Comparison
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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 contains 2 times more Vitamin D than swordfish. While halibut raw contains 1097IU of Vitamin D, swordfish contains only 666IU.
- Halibut raw has less cholesterol.
Fish, halibut, Greenland, raw and Fish, swordfish, cooked, dry heat are the varieties used 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 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% |
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 DVitamin D | +65.1% |
| Contains more Vitamin B2Vitamin B2 | +27% |
| Contains more Vitamin AVitamin A | +174.5% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.37 g
Fats:
13.84 g
Carbs:
0 g
Water:
70.27 g
Other:
1.52 g
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
Saturated Fat:
Sat. Fat
2.419 g
Monounsaturated Fat:
Mono. Fat
8.378 g
Polyunsaturated fat:
Poly. Fat
1.367 g
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
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 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 Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 186kcal | 172kcal |
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| Protein | 14.37g | 23.45g |
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| Fats | 13.84g | 7.93g |
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| Cholesterol | 46mg | 78mg |
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| Vitamin D | 1097IU | 666IU |
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| Magnesium | 26mg | 35mg |
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| Calcium | 3mg | 6mg |
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| Potassium | 268mg | 499mg |
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| Iron | 0.66mg | 0.45mg |
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| Copper | 0.03mg | 0.046mg |
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| Zinc | 0.4mg | 0.78mg |
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| Phosphorus | 164mg | 304mg |
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| Sodium | 80mg | 97mg |
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| Vitamin A | 47IU | 129IU |
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| Vitamin A | 14µg | 43µg |
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| Vitamin E | 0.73mg | 2.41mg |
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| Vitamin D | 27.4µg | 16.6µg |
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| Manganese | 0.012mg | 0.013mg |
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| Selenium | 36.5µg | 68.5µg |
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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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| Vitamin B12 | 1µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 1µg | 2µg |
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| Trans Fat | 0.056g |
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| Choline | 61.8mg | 77.5mg |
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| Saturated Fat | 2.419g | 1.911g |
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| Monounsaturated Fat | 8.378g | 3.544g |
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| Polyunsaturated fat | 1.367g | 1.368g |
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| 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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| Omega-3 - EPA | 0.526g | 0.127g |
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| Omega-3 - DHA | 0.393g | 0.772g |
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| Omega-3 - DPA | 0.089g | 0.168g |
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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 Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
90%
91%
Minerals Daily Need Coverage Score
37%
64%
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 is lower in Cholesterol?
Halibut raw is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Halibut raw contains less Sodium (difference - 17mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)