Haddock vs. Halibut — Health Impact and Nutrition Comparison

Introduction

Haddock is a white, flaky, lean fish with a mild taste. This type of fish is an excellent choice for beginners, as it doesn’t have a strong fish flavor. Haddock is a common fish in the North Atlantic and is fished for commercial aims. You can find them in supermarkets fresh or frozen. It is a good source of protein and is very low in fat. It cooks well when grilled, broiled, or baked.

Halibut is one of the largest flat and saltwater fishes, and it has been a vital food source for Native Americans and Canadians for thousands of years. Its meat is perfect for fish lovers due to its delicate flavor and high nutritional value. It is often served baked, broiled, and grilled. Fresh halibut is available in summer, whereas frozen ones are available all year round.

Nutrition

Macronutrients and Calories

Both halibut and haddock are incredibly rich in nutrients while containing no notable amount of carbohydrates.

Halibut provides more than 2 times more calories compared to haddock.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Haddock

2

Protein: 19.99 g

Fats: 0.55 g

Carbs: 0 g

Water: 79.65 g

Other: 0 g

Halibut

2

Protein: 18.42 g

Fats: 17.74 g

Carbs: 0 g

Water: 61.88 g

Other: 1.96 g

Contains more WaterWater

+28.7%

Contains more FatsFats

+3125.5%

~equal in Protein ~18.42g

~equal in Carbs ~0g

~equal in Other ~1.96g

Protein

Per every 100g serving, haddock contains almost 1.5g more protein than halibut.

Both of these fishes contain all essential amino acids. However, haddock is richer in all of these.

Fats

On the other hand, halibut is 32 times richer in fats, mostly due to its monounsaturated fatty acid content. That being said, halibut also contains higher levels of saturated and polyunsaturated fats.

Surprisingly, halibut is slightly lower in cholesterol than haddock despite the fat content.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Haddock

1

Saturated fat: Sat. Fat 0.111 g

Monounsaturated fat: Mono. Fat 0.074 g

Polyunsaturated fat: Poly. Fat 0.204 g

Halibut

2

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

-96.4%

Contains more Mono. FatMonounsaturated fat	+14416.2%
Contains more Poly. FatPolyunsaturated fat	+759.3%

Minerals

When looking at the comparison chart of minerals, it becomes clear that halibut is higher in minerals.

The amount of potassium is very similar in these two types of fish. However, halibut contains more iron, whereas haddock contains more sodium than halibut.

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.

Haddock

2

100 g 300 g 3 oz - 85g1 fillet - 150g

Halibut

7

100 g 300 g 3 oz - 85g0.5 fillet - 159g

Contains more CalciumCalcium	+250%
Contains more PhosphorusPhosphorus	+32.4%

Contains more MagnesiumMagnesium	+26.9%
Contains more IronIron	+304.8%
Contains more CopperCopper	+46.2%
Contains more ZincZinc	+27.5%
Contains less SodiumSodium	-60.5%
Contains more ManganeseManganese	+15.4%
Contains more SeleniumSelenium	+47.6%

~equal in Potassium ~344mg

Vitamins

When speaking about vitamins, the comparison charts tell us that haddock is the winner with a score of 8:3. It is an excellent source of folate, containing 13 times more than halibut. Haddock is also higher in vitamin B12 and B3.

On the other hand, halibut is richer in vitamins B2 and B6.

They contain equal amounts of vitamin A.

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.

Haddock

9

100 g 300 g 3 oz - 85g1 fillet - 150g

Halibut

3

100 g 300 g 3 oz - 85g0.5 fillet - 159g

Contains more Vitamin AVitamin A	+16.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+114.2%
Contains more Vitamin B5Vitamin B5	+71.5%
Contains more Vitamin B12Vitamin B12	+121.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1200%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+217.4%
Contains more Vitamin B2Vitamin B2	+49.3%
Contains more Vitamin B6Vitamin B6	+48.3%

~equal in Vitamin C ~0mg

Health Impact

Thanks to its high omega-3 fatty acid content, halibut has a protective effect on the cardiovascular system. It also prevents heart ailments like atherosclerosis, artery clotting, inflammation, stroke and controls high blood pressure (1). Other health benefits of this fish are:

1. Maintainance of cells
   They contribute to maintaining cells thanks to considerably high levels of vitamin B12. Its role in repairing, formatting, and maintaining red blood cells is of vital importance. It is beneficial for nervous health as well (2).
2. Reduction of fatigue
   Vitamin B12 also enhances stamina in the body and relieves weakness and fatigue.
3. Supports digestion
   The functions of the digestive system are supported by vitamin B3. It also stimulates appetite, nerve function, and healthy skin (3). The intake of this vitamin is also useful for lowering cholesterol and preventing atherosclerosis (4).
4. Regeneration of tissues and cells
   The consumption of this fish helps to restore and renew cells and tissues thanks to amino acids. It is crucial for nails, hair, and skin.
5. Muscle problems
   Health ailments like numbness, muscle weakness, and fatigue are possible to prevent due to the phosphorus levels in halibut (5).
6. Brain health
   This fish is rich in potassium, which plays a significant role in maintaining proper nerve transmission, muscle contraction, and kidney function (6).

The health benefits of haddock fish are numerous. Some of these health benefits include:

1. Maintenance of cells
   This seafood is high in vitamin B12, which is responsible for maintaining, repairing, and forming red blood cells and nerve health (2).
2. Strengthening immunity
   It is a great source of protein, which is essential for stronger immunity. It is essential for the proper work of the body’s self-defense mechanism to struggle against diseases and infections.
3. Supporting digestion
   For effective digestion, our organism requires riboflavin and niacin, which are also important for emotional and neurological response systems (7).
4. Function of brain
   Cognitive development and growth require considerable amounts of vitamin B6. Brain function can diminish because of the lack of this mineral (8).
5. Lowers bad cholesterol
   We can keep away diseases like artery thickening and atherosclerosis by consuming this fish. The reason is that its high intake lowers LDL cholesterol (“bad” cholesterol) and increases HDL cholesterol (“good” cholesterol) (1).
6. Sugar level
   A proper level of potassium and sodium is necessary to avoid headaches, weakness, trembling, and nervousness. The intake of this fish relatively lowers that risk and is helpful for diabetic patients, as it may lower sugar levels (6).
7. Relax muscles
   For the contraction and relaxation of muscles, our body requires potassium. It also keeps the function of nerves and optimal muscles at the right level (6).
8. Bone health
   For the maintenance of teeth and bone health, we can thank the calcium, magnesium, and phosphorus contents found in this fish (5).

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705336/
2. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
3. https://pubmed.ncbi.nlm.nih.gov/30097857/
4. https://pubmed.ncbi.nlm.nih.gov/12873710/
5. https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
6. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
8. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/