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  6. Grouper fish vs. Halibut

Grouper fish vs. Halibut — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 18, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Grouper fish
vs
Halibut

Summary

Grouper and halibut have many differences in nutritional content. Grouper is higher in protein, vitamin B1, and minerals. Halibut contains more cholesterol, B-complex vitamins, and higher calories. Two species promote heart health.

Table of contents

  1. Introduction
    1. Actual differences  
      1. Nutrition 
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. References

                    Introduction

                    Grouper and halibut are two of the most widespread fishes in the world. In this article, we will compare these fishes, focusing on their nutritional composition and health impact, and showing their actual differences.

                    Actual differences  

                    Grouper (1) is a freshwater fish from the Serranidae family. This fish is usually widespread in the Gulf of Mexico and the coasts of South America. Grouper has a mild, a bit sweet taste. Grouper has a broader range of cooking methods: it is usually consumed in baked, broiled, fried, grilled, or steamed forms.

                    Halibut (2) is a kind of flatfish. In contrast to grouper, halibut has a sweet and subtle flavor. Typically, it is steamed, baked, poached, or grilled. The fish is found in the Atlantic Ocean and the California coasts. However, it is offered and accessible everywhere.

                    Nutrition 

                    Here we will discuss grouper and halibut's macronutrient, mineral, and vitamin composition. Both of them do not provide any amounts of carbs.

                    Macronutrient Comparison

                    Macronutrient breakdown side-by-side comparison
                    25% 73%
                    Protein: 24.84 g
                    Fats: 1.3 g
                    Carbs: 0 g
                    Water: 73.36 g
                    Other: 0.5 g
                    18% 18% 62% 2%
                    Protein: 18.42 g
                    Fats: 17.74 g
                    Carbs: 0 g
                    Water: 61.88 g
                    Other: 1.96 g
                    Contains more ProteinProtein +34.9%
                    Contains more WaterWater +18.6%
                    Contains more FatsFats +1264.6%
                    Contains more OtherOther +292%
                    ~equal in Carbs ~0g

                    Protein

                    Grouper is higher in protein than halibut.

                    Both contain many essential amino acids, such as lysine, histidine, and phenylalanine.

                    Fat

                    Halibut is higher in fats than grouper. It is richer in both saturated and unsaturated fats. Halibut is an excellent source of omega-3 fatty acids.

                    Halibut is 12mg higher in cholesterol than grouper.

                    Fat Type Comparison

                    Fat type breakdown side-by-side comparison
                    31% 28% 42%
                    Saturated Fat: Sat. Fat 0.299 g
                    Monounsaturated Fat: Mono. Fat 0.268 g
                    Polyunsaturated fat: Poly. Fat 0.403 g
                    20% 69% 11%
                    Saturated Fat: Sat. Fat 3.102 g
                    Monounsaturated Fat: Mono. Fat 10.742 g
                    Polyunsaturated fat: Poly. Fat 1.753 g
                    Contains less Sat. FatSaturated Fat -90.4%
                    Contains more Mono. FatMonounsaturated Fat +3908.2%
                    Contains more Poly. FatPolyunsaturated fat +335%

                    Calories

                    Grouper is a low-calorie food, while halibut is classified as medium-calorie. Due to its higher fat composition, halibut provides more calories than grouper. It has two times more calories per 100g serving.

                    Minerals

                    The winner in this section is grouper.

                    Halibut provides more phosphorus than grouper. Grouper contains more calcium, iron, magnesium, zinc, and potassium. Grouper is 50g lower in sodium than halibut.

                    Check the mineral comparison chart below for a visual representation of the distribution of minerals.

                    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 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
                    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
                    Contains more MagnesiumMagnesium +12.1%
                    Contains more CalciumCalcium +425%
                    Contains more PotassiumPotassium +38.1%
                    Contains more IronIron +34.1%
                    Contains more CopperCopper +18.4%
                    Contains less SodiumSodium -48.5%
                    Contains more PhosphorusPhosphorus +46.9%
                    Contains more ManganeseManganese +25%
                    ~equal in Zinc ~0.51mg
                    ~equal in Selenium ~46.8µg

                    Vitamins

                    Grouper is richer in vitamins B1, B5, and folate. Halibut contains higher amounts of B-complex vitamins.

                    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% 9.9% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 0%
                    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% 3.6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
                    Contains more Vitamin AVitamin A +175%
                    Contains more Vitamin B5Vitamin B5 +202.1%
                    Contains more FolateFolate +900%
                    Contains more Vitamin B2Vitamin B2 +1616.7%
                    Contains more Vitamin B3Vitamin B3 +404.7%
                    Contains more Vitamin B6Vitamin B6 +38.6%
                    Contains more Vitamin B12Vitamin B12 +39.1%
                    ~equal in Vitamin C ~0mg
                    ~equal in Vitamin E ~mg
                    ~equal in Vitamin D ~µg
                    ~equal in Vitamin B1 ~0.073mg
                    ~equal in Vitamin K ~µg
                    ~equal in Choline ~mg

                    Health impact

                    Cardiovascular health

                    Grouper and halibut consumption are connected to lower cardiovascular disease risk (3). This is due to omega-3 and omega-6 fatty acid composition. These two compounds are long-chain essential fatty acids that are not produced in the human organism. Hence we must get them with the food we eat. Research shows that the risk of heart disease increases when there is no balance between omega-6 and omega-3 fatty acid concentrations in the blood flow (4). Halibut and grouper boost omega-3 levels in the bloodstream of those with higher omega-6 levels (5) (6).

                    References

                    1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171962/nutrients
                    2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/nutrients
                    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                    4. https://pubmed.ncbi.nlm.nih.gov/34371930/
                    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7990530/
                    6. https://pubmed.ncbi.nlm.nih.gov/23351633/
                    Article author photo Ani Harutyunyan
                    Education: General Medicine at YSMU
                    Last updated: February 18, 2023
                    Medically reviewed by Igor Bussel

                    Infographic

                    Grouper fish vs Halibut infographic
                    Infographic link

                    Comparison summary table

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

                    All nutrients comparison - raw data values

                    Nutrient Grouper fish Halibut Opinion
                    Calories 118kcal 239kcal Halibut
                    Protein 24.84g 18.42g Grouper fish
                    Fats 1.3g 17.74g Halibut
                    Cholesterol 47mg 59mg Grouper fish
                    Magnesium 37mg 33mg Grouper fish
                    Calcium 21mg 4mg Grouper fish
                    Potassium 475mg 344mg Grouper fish
                    Iron 1.14mg 0.85mg Grouper fish
                    Copper 0.045mg 0.038mg Grouper fish
                    Zinc 0.51mg 0.51mg
                    Phosphorus 143mg 210mg Halibut
                    Sodium 53mg 103mg Grouper fish
                    Vitamin A 165IU 60IU Grouper fish
                    Vitamin A 50µg 18µg Grouper fish
                    Manganese 0.012mg 0.015mg Halibut
                    Selenium 46.8µg 46.8µg
                    Vitamin B1 0.081mg 0.073mg Grouper fish
                    Vitamin B2 0.006mg 0.103mg Halibut
                    Vitamin B3 0.381mg 1.923mg Halibut
                    Vitamin B5 0.87mg 0.288mg Grouper fish
                    Vitamin B6 0.35mg 0.485mg Halibut
                    Vitamin B12 0.69µg 0.96µg Halibut
                    Folate 10µg 1µg Grouper fish
                    Saturated Fat 0.299g 3.102g Grouper fish
                    Monounsaturated Fat 0.268g 10.742g Halibut
                    Polyunsaturated fat 0.403g 1.753g Halibut
                    Tryptophan 0.278mg 0.206mg Grouper fish
                    Threonine 1.089mg 0.808mg Grouper fish
                    Isoleucine 1.145mg 0.849mg Grouper fish
                    Leucine 2.019mg 1.497mg Grouper fish
                    Lysine 2.282mg 1.692mg Grouper fish
                    Methionine 0.735mg 0.545mg Grouper fish
                    Phenylalanine 0.97mg 0.719mg Grouper fish
                    Valine 1.28mg 0.949mg Grouper fish
                    Histidine 0.731mg 0.542mg Grouper fish
                    Omega-3 - EPA 0.035g 0.674g Halibut
                    Omega-3 - DHA 0.213g 0.504g Halibut
                    Omega-3 - DPA 0.017g 0.114g Halibut

                    Which food is preferable for your diet?

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

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                    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
                    20%
                    Grouper fish
                    26%
                    Halibut
                    Minerals Daily Need Coverage Score
                    47%
                    Grouper fish
                    47%
                    Halibut

                    Comparison summary

                    Which food is lower in Cholesterol?
                    Grouper fish
                    Grouper fish is lower in Cholesterol (difference - 12mg)
                    Which food contains less Sodium?
                    Grouper fish
                    Grouper fish contains less Sodium (difference - 50mg)
                    Which food is lower in Saturated Fat?
                    Grouper fish
                    Grouper fish is lower in Saturated Fat (difference - 2.803g)
                    Which food is cheaper?
                    Grouper fish
                    Grouper fish is cheaper (difference - $5)
                    Which food contains less Sugar?
                    ?
                    The foods are relatively equal in Sugar ( g)
                    Which food is lower in glycemic index?
                    ?
                    The foods have equal glycemic indexes (0)
                    Which food is richer in minerals?
                    ?
                    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.
                    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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/nutrients
                    2. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.