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  6. Swordfish vs. Halibut raw

Swordfish vs. Halibut raw — In-Depth Nutrition Comparison

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How are Swordfish and Halibut raw different?

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

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

Infographic

Swordfish vs Halibut raw infographic
Infographic link

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.
Swordfish
Swordfish
8
:
2
Halibut raw
Halibut raw
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 Selenium +87.7%
Contains more Iron +46.7%
Contains less Sodium -17.5%
Equal in Manganese - 0.012
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
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 Selenium +87.7%
Contains more Iron +46.7%
Contains less Sodium -17.5%
Equal in Manganese - 0.012

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.
Swordfish
Swordfish
8
:
2
Halibut raw
Halibut raw
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
Swordfish
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%
Halibut raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
1
:
3
Halibut raw
Halibut raw
Contains more Protein +63.2%
Contains more Fats +74.5%
Contains more Other +322.2%
Equal in Water - 70.27
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +63.2%
Contains more Fats +74.5%
Contains more Other +322.2%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Halibut raw
Halibut raw
Contains less Saturated Fat -21%
Contains more Monounsaturated Fat +136.4%
Equal in Polyunsaturated fat - 1.367
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -21%
Contains more Monounsaturated Fat +136.4%
Equal in Polyunsaturated fat - 1.367

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Halibut raw
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 raw Opinion
Protein 23.45g 14.37g Swordfish
Fats 7.93g 13.84g Halibut raw
Calories 172kcal 186kcal Halibut raw
Calcium 6mg 3mg Swordfish
Iron 0.45mg 0.66mg Halibut raw
Magnesium 35mg 26mg Swordfish
Phosphorus 304mg 164mg Swordfish
Potassium 499mg 268mg Swordfish
Sodium 97mg 80mg Halibut raw
Zinc 0.78mg 0.4mg Swordfish
Copper 0.046mg 0.03mg Swordfish
Manganese 0.013mg 0.012mg Swordfish
Selenium 68.5µg 36.5µg Swordfish
Vitamin A 129IU 47IU Swordfish
Vitamin A RAE 43µg 14µg Swordfish
Vitamin E 2.41mg 0.73mg Swordfish
Vitamin D 666IU 1097IU Halibut raw
Vitamin D 16.6µg 27.4µg Halibut raw
Vitamin B1 0.089mg 0.06mg Swordfish
Vitamin B2 0.063mg 0.08mg Halibut raw
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 raw
Trans Fat 0.056g Halibut raw
Saturated Fat 1.911g 2.419g Swordfish
Omega-3 - DHA 0.772g 0.393g Swordfish
Omega-3 - EPA 0.127g 0.526g Halibut raw
Omega-3 - DPA 0.168g 0.089g Swordfish
Monounsaturated Fat 3.544g 8.378g Halibut raw
Polyunsaturated fat 1.368g 1.367g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Halibut raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
95%
Swordfish
95%
Halibut raw
Minerals Daily Need Coverage Score
64%
Swordfish
37%
Halibut raw

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 raw
Halibut raw contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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