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Swordfish vs Halibut - In-Depth Nutrition Comparison

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How are Swordfish and Halibut different?

  • Swordfish is higher in Selenium, Vitamin B3, Vitamin B12, Phosphorus, Vitamin B6, Vitamin E , and Potassium, however Halibut is richer in Vitamin D.
  • Daily need coverage for Vitamin D from Halibut is 72% higher.
  • Swordfish contains 6 times more Vitamin B3 than Halibut. While Swordfish contains 9.254mg of Vitamin B3, Halibut contains only 1.5mg.
  • Halibut has less Cholesterol.

Fish, swordfish, cooked, dry heat and Fish, halibut, Greenland, raw are the varieties used in this article.

Infographic

Swordfish vs Halibut 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 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 Iron +46.7%
Contains less Sodium -17.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
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 Iron +46.7%
Contains less Sodium -17.5%

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 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%
Contains more Vitamin D +65.1%
Contains more Vitamin B2 +27%
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 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 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%
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%
Contains more Vitamin D +65.1%
Contains more Vitamin B2 +27%
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.
Swordfish Halibut
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 Swordfish Halibut Opinion
Net carbs 0g 0g
Protein 23.45g 14.37g Swordfish
Fats 7.93g 13.84g Halibut
Carbs 0g 0g
Calories 172kcal 186kcal Halibut
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 3mg Swordfish
Iron 0.45mg 0.66mg Halibut
Magnesium 35mg 26mg Swordfish
Phosphorus 304mg 164mg Swordfish
Potassium 499mg 268mg Swordfish
Sodium 97mg 80mg Halibut
Zinc 0.78mg 0.4mg Swordfish
Copper 0.046mg 0.03mg Swordfish
Vitamin A 129IU 47IU Swordfish
Vitamin E 2.41mg 0.73mg Swordfish
Vitamin D 666IU 1097IU Halibut
Vitamin D 16.6µg 27.4µg Halibut
Vitamin C 0mg 0mg
Vitamin B1 0.089mg 0.06mg Swordfish
Vitamin B2 0.063mg 0.08mg Halibut
Vitamin B3 9.254mg 1.5mg Swordfish
Vitamin B5 0.417mg 0.25mg Swordfish
Vitamin B6 0.615mg 0.42mg Swordfish
Folate 2µg 1µg Swordfish
Vitamin B12 1.62µg 1µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.161mg Swordfish
Threonine 1.035mg 0.63mg Swordfish
Isoleucine 1.088mg 0.662mg Swordfish
Leucine 1.919mg 1.168mg Swordfish
Lysine 2.168mg 1.32mg Swordfish
Methionine 0.699mg 0.425mg Swordfish
Phenylalanine 0.922mg 0.561mg Swordfish
Valine 1.216mg 0.74mg Swordfish
Histidine 0.695mg 0.423mg Swordfish
Cholesterol 78mg 46mg Halibut
Trans Fat 0.056g g Halibut
Saturated Fat 1.911g 2.419g Swordfish
Monounsaturated Fat 3.544g 8.378g Halibut
Polyunsaturated fat 1.368g 1.367g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Halibut
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
Swordfish
95
Halibut
Mineral Summary Score
33
Swordfish
21
Halibut

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
141%
Swordfish
86%
Halibut
Carbohydrates
0%
Swordfish
0%
Halibut
Fats
37%
Swordfish
64%
Halibut

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.