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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

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
                    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% 17% 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% 6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
                                      Contains more Vitamin AVitamin A +177.8%
                                      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

                                      All nutrients comparison - raw data values

                                      Nutrient Grouper fish Halibut DV% diff.
                                      Monounsaturated fat 0.268g 10.742g 26%
                                      Fats 1.3g 17.74g 25%
                                      Saturated fat 0.299g 3.102g 13%
                                      Protein 24.84g 18.42g 13%
                                      Vitamin B5 0.87mg 0.288mg 12%
                                      Vitamin B12 0.69µg 0.96µg 11%
                                      Vitamin B6 0.35mg 0.485mg 10%
                                      Vitamin B3 0.381mg 1.923mg 10%
                                      Phosphorus 143mg 210mg 10%
                                      Polyunsaturated fat 0.403g 1.753g 9%
                                      Vitamin B2 0.006mg 0.103mg 7%
                                      Calories 118kcal 239kcal 6%
                                      Vitamin A 50µg 18µg 4%
                                      Iron 1.14mg 0.85mg 4%
                                      Potassium 475mg 344mg 4%
                                      Cholesterol 47mg 59mg 4%
                                      Sodium 53mg 103mg 2%
                                      Folate 10µg 1µg 2%
                                      Calcium 21mg 4mg 2%
                                      Copper 0.045mg 0.038mg 1%
                                      Vitamin B1 0.081mg 0.073mg 1%
                                      Magnesium 37mg 33mg 1%
                                      Zinc 0.51mg 0.51mg 0%
                                      Selenium 46.8µg 46.8µg 0%
                                      Manganese 0.012mg 0.015mg 0%
                                      Tryptophan 0.278mg 0.206mg 0%
                                      Threonine 1.089mg 0.808mg 0%
                                      Isoleucine 1.145mg 0.849mg 0%
                                      Leucine 2.019mg 1.497mg 0%
                                      Lysine 2.282mg 1.692mg 0%
                                      Methionine 0.735mg 0.545mg 0%
                                      Phenylalanine 0.97mg 0.719mg 0%
                                      Valine 1.28mg 0.949mg 0%
                                      Histidine 0.731mg 0.542mg 0%
                                      Omega-3 - EPA 0.035g 0.674g N/A
                                      Omega-3 - DHA 0.213g 0.504g N/A
                                      Omega-3 - DPA 0.017g 0.114g N/A

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                                      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.