Halibut vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between halibut and swordfish?
- Halibut is higher in monounsaturated fat, yet swordfish is higher in vitamin B3, selenium, vitamin B12, phosphorus, and vitamin B6.
- Swordfish's daily need coverage for vitamin B3 is 46% more.
- Halibut has 3 times more monounsaturated fat than swordfish. While halibut has 10.742g of monounsaturated fat, swordfish has only 3.544g.
- The amount of saturated fat in swordfish is lower.
We used Fish, halibut, greenland, cooked, dry heat and Fish, swordfish, 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 more IronIron | +88.9% |
| Contains more ManganeseManganese | +15.4% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +45.1% |
| Contains more CopperCopper | +21.1% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +44.8% |
| Contains more SeleniumSelenium | +46.4% |
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 B2Vitamin B2 | +63.5% |
| Contains more Vitamin AVitamin A | +138.9% |
| Contains more Vitamin B1Vitamin B1 | +21.9% |
| Contains more Vitamin B3Vitamin B3 | +381.2% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
| Contains more Vitamin B6Vitamin B6 | +26.8% |
| Contains more Vitamin B12Vitamin B12 | +68.8% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 1.923mg | 9.254mg | 46% |
| Selenium | 46.8µg | 68.5µg | 39% |
| Vitamin B12 | 0.96µg | 1.62µg | 28% |
| Monounsaturated fat | 10.742g | 3.544g | 18% |
| Vitamin E | 2.41mg | 16% | |
| Fats | 17.74g | 7.93g | 15% |
| Choline | 77.5mg | 14% | |
| Phosphorus | 210mg | 304mg | 13% |
| Protein | 18.42g | 23.45g | 10% |
| Vitamin B6 | 0.485mg | 0.615mg | 10% |
| Cholesterol | 59mg | 78mg | 6% |
| Iron | 0.85mg | 0.45mg | 5% |
| Potassium | 344mg | 499mg | 5% |
| Saturated fat | 3.102g | 1.911g | 5% |
| Polyunsaturated fat | 1.753g | 1.368g | 3% |
| Vitamin B5 | 0.288mg | 0.417mg | 3% |
| Calories | 239kcal | 172kcal | 3% |
| Vitamin B2 | 0.103mg | 0.063mg | 3% |
| Vitamin A | 18µg | 43µg | 3% |
| Zinc | 0.51mg | 0.78mg | 2% |
| Vitamin B1 | 0.073mg | 0.089mg | 1% |
| Copper | 0.038mg | 0.046mg | 1% |
| Magnesium | 33mg | 35mg | 0% |
| Calcium | 4mg | 6mg | 0% |
| Sodium | 103mg | 97mg | 0% |
| Manganese | 0.015mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Folate | 1µg | 2µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.206mg | 0.265mg | 0% |
| Threonine | 0.808mg | 1.035mg | 0% |
| Isoleucine | 0.849mg | 1.088mg | 0% |
| Leucine | 1.497mg | 1.919mg | 0% |
| Lysine | 1.692mg | 2.168mg | 0% |
| Methionine | 0.545mg | 0.699mg | 0% |
| Phenylalanine | 0.719mg | 0.922mg | 0% |
| Valine | 0.949mg | 1.216mg | 0% |
| Histidine | 0.542mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.674g | 0.127g | N/A |
| Omega-3 - DHA | 0.504g | 0.772g | N/A |
| Omega-3 - DPA | 0.114g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +123.7% |
| Contains more OtherOther | +444.4% |
| Contains more ProteinProtein | +27.3% |
| Contains more WaterWater | +10.3% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +203.1% |
| Contains more Poly. FatPolyunsaturated fat | +28.1% |
| Contains less Sat. FatSaturated fat | -38.4% |
