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Mackerel vs. Halibut raw — In-Depth Nutrition Comparison

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How are Mackerel and Halibut raw different?

  • Mackerel is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B3, Vitamin E , and Iron, while Halibut raw is higher in Vitamin D.
  • Mackerel covers your daily need of Vitamin B12 458% more than Halibut raw.
  • Mackerel contains 56 times more Sodium than Halibut raw. Mackerel contains 4450mg of Sodium, while Halibut raw contains 80mg.

Fish, mackerel, salted and Fish, halibut, Greenland, raw types were used in this article.

Infographic

Mackerel 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.
Contains more Calcium +2100%
Contains more Iron +112.1%
Contains more Magnesium +130.8%
Contains more Phosphorus +54.9%
Contains more Potassium +94%
Contains more Zinc +175%
Contains more Copper +233.3%
Contains more Selenium +101.1%
Contains less Sodium -98.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +2100%
Contains more Iron +112.1%
Contains more Magnesium +130.8%
Contains more Phosphorus +54.9%
Contains more Potassium +94%
Contains more Zinc +175%
Contains more Copper +233.3%
Contains more Selenium +101.1%
Contains less Sodium -98.2%

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.
:
Contains more Vitamin A +234%
Contains more Vitamin E +226%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +120%
Contains more Folate +1400%
Contains more Vitamin B12 +1100%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +200%
Equal in Vitamin D - 27.4
Equal in Vitamin B6 - 0.42
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 +234%
Contains more Vitamin E +226%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +120%
Contains more Folate +1400%
Contains more Vitamin B12 +1100%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +200%
Equal in Vitamin D - 27.4
Equal in Vitamin B6 - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.7%
Contains more Fats +81.4%
Contains more Other +781.6%
Contains more Water +63.4%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 Protein +28.7%
Contains more Fats +81.4%
Contains more Other +781.6%
Contains more Water +63.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +354.3%
Contains less Saturated Fat -66.2%
Equal in Monounsaturated Fat - 8.378
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains more Polyunsaturated fat +354.3%
Contains less Saturated Fat -66.2%
Equal in Monounsaturated Fat - 8.378

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Halibut raw
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Halibut raw Opinion
Protein 18.5g 14.37g Mackerel
Fats 25.1g 13.84g Mackerel
Calories 305kcal 186kcal Mackerel
Calcium 66mg 3mg Mackerel
Iron 1.4mg 0.66mg Mackerel
Magnesium 60mg 26mg Mackerel
Phosphorus 254mg 164mg Mackerel
Potassium 520mg 268mg Mackerel
Sodium 4450mg 80mg Halibut raw
Zinc 1.1mg 0.4mg Mackerel
Copper 0.1mg 0.03mg Mackerel
Manganese 0.012mg Halibut raw
Selenium 73.4µg 36.5µg Mackerel
Vitamin A 157IU 47IU Mackerel
Vitamin A RAE 47µg 14µg Mackerel
Vitamin E 2.38mg 0.73mg Mackerel
Vitamin D 1006IU 1097IU Halibut raw
Vitamin D 25.2µg 27.4µg Halibut raw
Vitamin B1 0.02mg 0.06mg Halibut raw
Vitamin B2 0.19mg 0.08mg Mackerel
Vitamin B3 3.3mg 1.5mg Mackerel
Vitamin B5 0.25mg Halibut raw
Vitamin B6 0.41mg 0.42mg Halibut raw
Folate 15µg 1µg Mackerel
Vitamin B12 12µg 1µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.161mg Halibut raw
Threonine 0.63mg Halibut raw
Isoleucine 0.662mg Halibut raw
Leucine 1.168mg Halibut raw
Lysine 1.32mg Halibut raw
Methionine 0.425mg Halibut raw
Phenylalanine 0.561mg Halibut raw
Valine 0.74mg Halibut raw
Histidine 0.423mg Halibut raw
Cholesterol 95mg 46mg Halibut raw
Saturated Fat 7.148g 2.419g Halibut raw
Omega-3 - DHA 2.965g 0.393g Mackerel
Omega-3 - EPA 1.619g 0.526g Mackerel
Omega-3 - DPA 0.391g 0.089g Mackerel
Monounsaturated Fat 8.32g 8.378g Halibut raw
Polyunsaturated fat 6.21g 1.367g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
212%
Mackerel
95%
Halibut raw
Minerals Daily Need Coverage Score
131%
Mackerel
37%
Halibut raw

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 4370mg)
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Halibut raw
Halibut raw is lower in Saturated Fat (difference - 4.729g)
Which food is cheaper?
Halibut raw
Halibut raw is cheaper (difference - $2)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.