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.

Halibut

Swordfish

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%

~equal in Magnesium ~35mg

~equal in Sodium ~97mg

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

Swordfish

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	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%
Potassium	344mg	499mg	5%
Iron	0.85mg	0.45mg	5%
Saturated fat	3.102g	1.911g	5%
Calories	239kcal	172kcal	3%
Vitamin A	18µg	43µg	3%
Vitamin B2	0.103mg	0.063mg	3%
Vitamin B5	0.288mg	0.417mg	3%
Polyunsaturated fat	1.753g	1.368g	3%
Zinc	0.51mg	0.78mg	2%
Copper	0.038mg	0.046mg	1%
Vitamin B1	0.073mg	0.089mg	1%
Protein per 100 calories	7.7g	14g	N/A
Calories per 10 g protein	130kcal	73kcal	N/A
Weight per 100 calories	42g	58g	N/A
Unsaturated / Saturated Fat ratio	4	2.6	N/A
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