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  6. Asparagus vs. Halibut raw

Asparagus vs. Halibut raw — In-Depth Nutrition Comparison

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How are asparagus and halibut raw different?

  • Asparagus is higher in vitamin K, iron, copper, and vitamin A; however, halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Asparagus contains 416 times more vitamin K than halibut raw. While asparagus contains 41.6µg of vitamin K, halibut raw contains only 0.1µg.
  • Halibut raw has a lower glycemic index (0) than asparagus (32).

Asparagus, raw and Fish, halibut, Greenland, raw are the varieties used in this article.

Infographic

Asparagus vs Halibut raw 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" 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 CalciumCalcium +700%
Contains more IronIron +224.2%
Contains more CopperCopper +530%
Contains more ZincZinc +35%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1216.7%
Contains more MagnesiumMagnesium +85.7%
Contains more PotassiumPotassium +32.7%
Contains more PhosphorusPhosphorus +215.4%
Contains more SeleniumSelenium +1487%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +171.4%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +5100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +286.3%
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Asparagus Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 2.3µg 36.5µg 62%
Vitamin B12 0µg 1µg 42%
Vitamin K 41.6µg 0.1µg 35%
Vitamin B6 0.091mg 0.42mg 25%
Protein 2.2g 14.37g 24%
Fats 0.12g 13.84g 21%
Monounsaturated fat 0g 8.378g 21%
Iron 2.14mg 0.66mg 19%
Copper 0.189mg 0.03mg 18%
Phosphorus 52mg 164mg 16%
Cholesterol 0mg 46mg 15%
Folate 52µg 1µg 13%
Saturated fat 0.04g 2.419g 11%
Polyunsaturated fat 0.05g 1.367g 9%
Calories 20kcal 186kcal 8%
Fiber 2.1g 0g 8%
Choline 16mg 61.8mg 8%
Vitamin B1 0.143mg 0.06mg 7%
Vitamin C 5.6mg 0mg 6%
Manganese 0.158mg 0.012mg 6%
Vitamin B2 0.141mg 0.08mg 5%
Vitamin E 1.13mg 0.73mg 3%
Vitamin B3 0.978mg 1.5mg 3%
Sodium 2mg 80mg 3%
Magnesium 14mg 26mg 3%
Vitamin A 38µg 14µg 3%
Potassium 202mg 268mg 2%
Calcium 24mg 3mg 2%
Fructose 1g 1%
Zinc 0.54mg 0.4mg 1%
Carbs 3.88g 0g 1%
Net carbs 1.78g 0g N/A
Sugar 1.88g 0g N/A
Vitamin B5 0.274mg 0.25mg 0%
Tryptophan 0.027mg 0.161mg 0%
Threonine 0.084mg 0.63mg 0%
Isoleucine 0.075mg 0.662mg 0%
Leucine 0.128mg 1.168mg 0%
Lysine 0.104mg 1.32mg 0%
Methionine 0.031mg 0.425mg 0%
Phenylalanine 0.075mg 0.561mg 0%
Valine 0.115mg 0.74mg 0%
Histidine 0.049mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 CarbsCarbs +∞%
Contains more WaterWater +32.7%
Contains more ProteinProtein +553.2%
Contains more FatsFats +11433.3%
Contains more OtherOther +162.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -98.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2634%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.