Grouper fish vs Halibut - Health impact and Nutrition Comparison

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.

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

Grouper fish

2

:

2

Halibut

Contains more Protein +34.9%

Contains more Water +18.6%

Contains more Fats +1264.6%

Contains more Other +292%

Grouper fish

Protein: 24.84 g

Fats: 1.3 g

Carbs: 0 g

Water: 73.36 g

Other: 0.5 g

Halibut

Protein: 18.42 g

Fats: 17.74 g

Carbs: 0 g

Water: 61.88 g

Other: 1.96 g

Contains more Protein +34.9%

Contains more Water +18.6%

Contains more Fats +1264.6%

Contains more Other +292%

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

Grouper fish

1

:

2

Halibut

Contains less Saturated Fat -90.4%

Contains more Monounsaturated Fat +3908.2%

Contains more Polyunsaturated fat +335%

Grouper fish

Saturated Fat: 0.299 g

Monounsaturated Fat: 0.268 g

Polyunsaturated fat: 0.403 g

Halibut

Saturated Fat: 3.102 g

Monounsaturated Fat: 10.742 g

Polyunsaturated fat: 1.753 g

Contains less Saturated Fat -90.4%

Contains more Monounsaturated Fat +3908.2%

Contains more Polyunsaturated 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" chart below show how much of the daily needs can be covered by 300 grams of the food

Grouper fish

6

:

1

Halibut

Contains more Calcium +425%

Contains more Iron +34.1%

Contains more Magnesium +12.1%

Contains more Potassium +38.1%

Contains less Sodium -48.5%

Contains more Copper +18.4%

Contains more Phosphorus +46.9%

Equal in Zinc - 0.51

Grouper fish

Halibut

Contains more Calcium +425%

Contains more Iron +34.1%

Contains more Magnesium +12.1%

Contains more Potassium +38.1%

Contains less Sodium -48.5%

Contains more Copper +18.4%

Contains more Phosphorus +46.9%

Equal in Zinc - 0.51

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" chart below show how much of the daily needs can be covered by 300 grams of the food

Grouper fish

4

:

4

Halibut

Contains more Vitamin A +175%

Contains more Vitamin B1 +11%

Contains more Vitamin B5 +202.1%

Contains more Folate +900%

Contains more Vitamin B2 +1616.7%

Contains more Vitamin B3 +404.7%

Contains more Vitamin B6 +38.6%

Contains more Vitamin B12 +39.1%

Equal in Vitamin B1 - 0.073

Grouper fish

Halibut

Contains more Vitamin A +175%

Contains more Vitamin B1 +11%

Contains more Vitamin B5 +202.1%

Contains more Folate +900%

Contains more Vitamin B2 +1616.7%

Contains more Vitamin B3 +404.7%

Contains more Vitamin B6 +38.6%

Contains more Vitamin B12 +39.1%

Equal in Vitamin B1 - 0.073

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/