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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +34.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +86.2%
Contains more CopperCopper +53.3%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +85.4%
Contains more SeleniumSelenium +87.7%
Contains more IronIron +46.7%
Contains less SodiumSodium -17.5%
~equal in Manganese ~0.012mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +207.1%
Contains more Vitamin EVitamin E +230.1%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B3Vitamin B3 +516.9%
Contains more Vitamin B5Vitamin B5 +66.8%
Contains more Vitamin B6Vitamin B6 +46.4%
Contains more Vitamin B12Vitamin B12 +62%
Contains more FolateFolate +100%
Contains more CholineCholine +25.4%
Contains more Vitamin DVitamin D +65.1%
Contains more Vitamin B2Vitamin B2 +27%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Swordfish Halibut raw DV% diff.
Selenium 68.5µg 36.5µg 58%
Vitamin D 666IU 1097IU 54%
Vitamin D 16.6µg 27.4µg 54%
Vitamin B3 9.254mg 1.5mg 48%
Vitamin B12 1.62µg 1µg 26%
Phosphorus 304mg 164mg 20%
Protein 23.45g 14.37g 18%
Vitamin B6 0.615mg 0.42mg 15%
Monounsaturated fat 3.544g 8.378g 12%
Vitamin E 2.41mg 0.73mg 11%
Cholesterol 78mg 46mg 11%
Fats 7.93g 13.84g 9%
Potassium 499mg 268mg 7%
Iron 0.45mg 0.66mg 3%
Zinc 0.78mg 0.4mg 3%
Vitamin A 43µg 14µg 3%
Choline 77.5mg 61.8mg 3%
Vitamin B5 0.417mg 0.25mg 3%
Copper 0.046mg 0.03mg 2%
Saturated fat 1.911g 2.419g 2%
Magnesium 35mg 26mg 2%
Vitamin B1 0.089mg 0.06mg 2%
Calories 172kcal 186kcal 1%
Vitamin B2 0.063mg 0.08mg 1%
Sodium 97mg 80mg 1%
Calcium 6mg 3mg 0%
Manganese 0.013mg 0.012mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 2µg 1µg 0%
Trans fat 0.056g N/A
Polyunsaturated fat 1.368g 1.367g 0%
Tryptophan 0.265mg 0.161mg 0%
Threonine 1.035mg 0.63mg 0%
Isoleucine 1.088mg 0.662mg 0%
Leucine 1.919mg 1.168mg 0%
Lysine 2.168mg 1.32mg 0%
Methionine 0.699mg 0.425mg 0%
Phenylalanine 0.922mg 0.561mg 0%
Valine 1.216mg 0.74mg 0%
Histidine 0.695mg 0.423mg 0%
Omega-3 - EPA 0.127g 0.526g N/A
Omega-3 - DHA 0.772g 0.393g N/A
Omega-3 - DPA 0.168g 0.089g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +63.2%
Contains more FatsFats +74.5%
Contains more OtherOther +322.2%
~equal in Carbs ~0g
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -21%
Contains more Mono. FatMonounsaturated fat +136.4%
~equal in Polyunsaturated fat ~1.367g

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.