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Salmon vs Halibut - In-Depth Nutrition Comparison

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The main differences between Salmon and Halibut

  • Salmon is richer than Halibut in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Copper, Vitamin B2, Vitamin B1, Potassium, and Folate.
  • Daily need coverage for Vitamin B12 from Salmon is 91% higher.
  • Salmon contains 25 times more Folate than Halibut. Salmon contains 25µg of Folate, while Halibut contains 1µg.
  • Salmon contains less Saturated Fat.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Fish, halibut, Greenland, raw.

Infographic

Salmon vs Halibut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
8
:
0
Halibut
Halibut
Contains more Calcium +300%
Contains more Iron +21.2%
Contains more Magnesium +11.5%
Contains more Phosphorus +22%
Contains more Potassium +82.8%
Contains less Sodium -45%
Contains more Zinc +60%
Contains more Copper +733.3%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Contains more Calcium +300%
Contains more Iron +21.2%
Contains more Magnesium +11.5%
Contains more Phosphorus +22%
Contains more Potassium +82.8%
Contains less Sodium -45%
Contains more Zinc +60%
Contains more Copper +733.3%

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
Salmon
Salmon
7
:
4
Halibut
Halibut
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +424%
Contains more Vitamin B5 +565.6%
Contains more Vitamin B6 +94.8%
Contains more Folate +2400%
Contains more Vitamin B12 +218%
Contains more Vitamin A +17.5%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Halibut
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 B1 +276.7%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +424%
Contains more Vitamin B5 +565.6%
Contains more Vitamin B6 +94.8%
Contains more Folate +2400%
Contains more Vitamin B12 +218%
Contains more Vitamin A +17.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
2
Halibut
Halibut
Contains more Protein +38.1%
Contains more Other +250%
Contains more Fats +118.3%
Equal in Water - 70.27
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Halibut
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 +38.1%
Contains more Other +250%
Contains more Fats +118.3%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Halibut
Halibut
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +85.7%
Contains more Monounsaturated Fat +298.4%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Halibut
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +85.7%
Contains more Monounsaturated Fat +298.4%

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.
Salmon Halibut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Halibut Opinion
Protein 19.84g 14.37g Salmon
Fats 6.34g 13.84g Halibut
Calories 142kcal 186kcal Halibut
Calcium 12mg 3mg Salmon
Iron 0.8mg 0.66mg Salmon
Magnesium 29mg 26mg Salmon
Phosphorus 200mg 164mg Salmon
Potassium 490mg 268mg Salmon
Sodium 44mg 80mg Salmon
Zinc 0.64mg 0.4mg Salmon
Copper 0.25mg 0.03mg Salmon
Vitamin A 40IU 47IU Halibut
Vitamin A RAE 12µg 14µg Halibut
Vitamin E 0.73mg Halibut
Vitamin D 1097IU Halibut
Vitamin D 27.4µg Halibut
Vitamin B1 0.226mg 0.06mg Salmon
Vitamin B2 0.38mg 0.08mg Salmon
Vitamin B3 7.86mg 1.5mg Salmon
Vitamin B5 1.664mg 0.25mg Salmon
Vitamin B6 0.818mg 0.42mg Salmon
Folate 25µg 1µg Salmon
Vitamin B12 3.18µg 1µg Salmon
Vitamin K 0.1µg Halibut
Tryptophan 0.222mg 0.161mg Salmon
Threonine 0.87mg 0.63mg Salmon
Isoleucine 0.914mg 0.662mg Salmon
Leucine 1.613mg 1.168mg Salmon
Lysine 1.822mg 1.32mg Salmon
Methionine 0.587mg 0.425mg Salmon
Phenylalanine 0.775mg 0.561mg Salmon
Valine 1.022mg 0.74mg Salmon
Histidine 0.584mg 0.423mg Salmon
Cholesterol 55mg 46mg Halibut
Saturated Fat 0.981g 2.419g Salmon
Omega-3 - DHA 1.115g 0.393g Salmon
Omega-3 - EPA 0.321g 0.526g Halibut
Omega-3 - DPA 0.287g 0.089g Salmon
Monounsaturated Fat 2.103g 8.378g Halibut
Polyunsaturated fat 2.539g 1.367g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Halibut
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
95%
Halibut
Minerals Daily Need Coverage Score
36%
Salmon
21%
Halibut

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 1.438g)
Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 9mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $8)
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

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.