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
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Iron
+88.9%
Contains
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Manganese
+15.4%
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Calcium
+50%
Contains
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Phosphorus
+44.8%
Contains
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Potassium
+45.1%
Contains
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Zinc
+52.9%
Contains
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Copper
+21.1%
Contains
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Selenium
+46.4%
Equal in Magnesium - 35
Equal in Sodium - 97
Contains
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Iron
+88.9%
Contains
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Manganese
+15.4%
Contains
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Calcium
+50%
Contains
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Phosphorus
+44.8%
Contains
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Potassium
+45.1%
Contains
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Zinc
+52.9%
Contains
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Copper
+21.1%
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Selenium
+46.4%
Equal in Magnesium - 35
Equal in Sodium - 97
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.
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Contains
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Vitamin B2
+63.5%
Contains
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Vitamin A
+115%
Contains
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Vitamin B1
+21.9%
Contains
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Vitamin B3
+381.2%
Contains
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Vitamin B5
+44.8%
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Vitamin B6
+26.8%
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Folate
+100%
Contains
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Vitamin B12
+68.8%
Contains
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Vitamin B2
+63.5%
Contains
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Vitamin A
+115%
Contains
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Vitamin B1
+21.9%
Contains
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Vitamin B3
+381.2%
Contains
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Vitamin B5
+44.8%
Contains
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Vitamin B6
+26.8%
Contains
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Folate
+100%
Contains
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Vitamin B12
+68.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+123.7%
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Other
+444.4%
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Protein
+27.3%
Contains
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Water
+10.3%
Contains
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Fats
+123.7%
Contains
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Other
+444.4%
Contains
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Protein
+27.3%
Contains
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Water
+10.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+203.1%
Contains
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Polyunsaturated fat
+28.1%
Contains
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Saturated Fat
-38.4%
Contains
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Monounsaturated Fat
+203.1%
Contains
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Polyunsaturated fat
+28.1%
Contains
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Saturated Fat
-38.4%
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 Sodium |
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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 Sugar |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 18.42g | 23.45g |
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| Fats | 17.74g | 7.93g |
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| Calories | 239kcal | 172kcal |
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| Calcium | 4mg | 6mg |
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| Iron | 0.85mg | 0.45mg |
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| Magnesium | 33mg | 35mg |
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| Phosphorus | 210mg | 304mg |
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| Potassium | 344mg | 499mg |
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| Sodium | 103mg | 97mg |
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| Zinc | 0.51mg | 0.78mg |
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| Copper | 0.038mg | 0.046mg |
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| Manganese | 0.015mg | 0.013mg |
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| Selenium | 46.8µg | 68.5µg |
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| Vitamin A | 60IU | 129IU |
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| Vitamin A RAE | 18µg | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.073mg | 0.089mg |
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| Vitamin B2 | 0.103mg | 0.063mg |
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| Vitamin B3 | 1.923mg | 9.254mg |
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| Vitamin B5 | 0.288mg | 0.417mg |
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| Vitamin B6 | 0.485mg | 0.615mg |
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| Folate | 1µg | 2µg |
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| Vitamin B12 | 0.96µg | 1.62µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.206mg | 0.265mg |
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| Threonine | 0.808mg | 1.035mg |
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| Isoleucine | 0.849mg | 1.088mg |
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| Leucine | 1.497mg | 1.919mg |
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| Lysine | 1.692mg | 2.168mg |
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| Methionine | 0.545mg | 0.699mg |
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| Phenylalanine | 0.719mg | 0.922mg |
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| Valine | 0.949mg | 1.216mg |
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| Histidine | 0.542mg | 0.695mg |
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| Cholesterol | 59mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 3.102g | 1.911g |
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| Omega-3 - DHA | 0.504g | 0.772g |
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| Omega-3 - EPA | 0.674g | 0.127g |
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| Omega-3 - DPA | 0.114g | 0.168g |
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| Monounsaturated Fat | 10.742g | 3.544g |
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| Polyunsaturated fat | 1.753g | 1.368g |
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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 Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
28%
95%
Minerals Daily Need Coverage Score
47%
64%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 1.191g)
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 Sugar?
Halibut is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Halibut is lower in Cholesterol (difference - 19mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)