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  6. Halibut raw vs. Swordfish

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 from 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.
Halibut raw
Halibut raw
2
:
8
Swordfish
Swordfish
Contains more Iron +46.7%
Contains less Sodium -17.5%
Contains more Calcium +100%
Contains more Magnesium +34.6%
Contains more Phosphorus +85.4%
Contains more Potassium +86.2%
Contains more Zinc +95%
Contains more Copper +53.3%
Contains more Selenium +87.7%
Equal in Manganese - 0.013
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Iron +46.7%
Contains less Sodium -17.5%
Contains more Calcium +100%
Contains more Magnesium +34.6%
Contains more Phosphorus +85.4%
Contains more Potassium +86.2%
Contains more Zinc +95%
Contains more Copper +53.3%
Contains more Selenium +87.7%
Equal in Manganese - 0.013

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.
Halibut raw
Halibut raw
2
:
8
Swordfish
Swordfish
Contains more Vitamin D +65.1%
Contains more Vitamin B2 +27%
Contains more Vitamin A +174.5%
Contains more Vitamin E +230.1%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B3 +516.9%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +46.4%
Contains more Folate +100%
Contains more Vitamin B12 +62%
Equal in Vitamin K - 0.1
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Swordfish
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 D +65.1%
Contains more Vitamin B2 +27%
Contains more Vitamin A +174.5%
Contains more Vitamin E +230.1%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B3 +516.9%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +46.4%
Contains more Folate +100%
Contains more Vitamin B12 +62%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut raw
Halibut raw
3
:
1
Swordfish
Swordfish
Contains more Fats +74.5%
Contains more Other +322.2%
Contains more Protein +63.2%
Equal in Water - 68.26
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Swordfish
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 +74.5%
Contains more Other +322.2%
Contains more Protein +63.2%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut raw
Halibut raw
1
:
2
Swordfish
Swordfish
Contains more Monounsaturated Fat +136.4%
Contains less Saturated Fat -21%
Equal in Polyunsaturated fat - 1.368
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +136.4%
Contains less Saturated Fat -21%
Equal in Polyunsaturated fat - 1.368

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut raw Swordfish Opinion
Protein 14.37g 23.45g Swordfish
Fats 13.84g 7.93g Halibut raw
Calories 186kcal 172kcal Halibut raw
Calcium 3mg 6mg Swordfish
Iron 0.66mg 0.45mg Halibut raw
Magnesium 26mg 35mg Swordfish
Phosphorus 164mg 304mg Swordfish
Potassium 268mg 499mg Swordfish
Sodium 80mg 97mg Halibut raw
Zinc 0.4mg 0.78mg Swordfish
Copper 0.03mg 0.046mg Swordfish
Manganese 0.012mg 0.013mg Swordfish
Selenium 36.5µg 68.5µg Swordfish
Vitamin A 47IU 129IU Swordfish
Vitamin A RAE 14µg 43µg Swordfish
Vitamin E 0.73mg 2.41mg Swordfish
Vitamin D 1097IU 666IU Halibut raw
Vitamin D 27.4µg 16.6µg Halibut raw
Vitamin B1 0.06mg 0.089mg Swordfish
Vitamin B2 0.08mg 0.063mg Halibut raw
Vitamin B3 1.5mg 9.254mg Swordfish
Vitamin B5 0.25mg 0.417mg Swordfish
Vitamin B6 0.42mg 0.615mg Swordfish
Folate 1µg 2µg Swordfish
Vitamin B12 1µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.161mg 0.265mg Swordfish
Threonine 0.63mg 1.035mg Swordfish
Isoleucine 0.662mg 1.088mg Swordfish
Leucine 1.168mg 1.919mg Swordfish
Lysine 1.32mg 2.168mg Swordfish
Methionine 0.425mg 0.699mg Swordfish
Phenylalanine 0.561mg 0.922mg Swordfish
Valine 0.74mg 1.216mg Swordfish
Histidine 0.423mg 0.695mg Swordfish
Cholesterol 46mg 78mg Halibut raw
Trans Fat 0.056g Halibut raw
Saturated Fat 2.419g 1.911g Swordfish
Omega-3 - DHA 0.393g 0.772g Swordfish
Omega-3 - EPA 0.526g 0.127g Halibut raw
Omega-3 - DPA 0.089g 0.168g Swordfish
Monounsaturated Fat 8.378g 3.544g Halibut raw
Polyunsaturated fat 1.367g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
95%
Halibut raw
95%
Swordfish
Minerals Daily Need Coverage Score
37%
Halibut raw
64%
Swordfish

Comparison summary

Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 0.508g)
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 contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 32mg)
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)

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.