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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

Halibut vs Swordfish 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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
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%

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 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
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%
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

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.
Halibut 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 Swordfish Opinion
Net carbs 0g 0g
Protein 14.37g 23.45g Swordfish
Fats 13.84g 7.93g Halibut
Carbs 0g 0g
Calories 186kcal 172kcal Halibut
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 3mg 6mg Swordfish
Iron 0.66mg 0.45mg Halibut
Magnesium 26mg 35mg Swordfish
Phosphorus 164mg 304mg Swordfish
Potassium 268mg 499mg Swordfish
Sodium 80mg 97mg Halibut
Zinc 0.4mg 0.78mg Swordfish
Copper 0.03mg 0.046mg Swordfish
Vitamin A 47IU 129IU Swordfish
Vitamin E 0.73mg 2.41mg Swordfish
Vitamin D 1097IU 666IU Halibut
Vitamin D 27.4µg 16.6µg Halibut
Vitamin C 0mg 0mg
Vitamin B1 0.06mg 0.089mg Swordfish
Vitamin B2 0.08mg 0.063mg Halibut
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
Trans Fat g 0.056g Halibut
Saturated Fat 2.419g 1.911g Swordfish
Monounsaturated Fat 8.378g 3.544g Halibut
Polyunsaturated fat 1.367g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Halibut
95
Swordfish
Mineral Summary Score
21
Halibut
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Halibut
141%
Swordfish
Carbohydrates
0%
Halibut
0%
Swordfish
Fats
64%
Halibut
37%
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
Halibut contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Halibut
Halibut 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Halibut - 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.