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Haddock vs Halibut - Health impact and Nutrition Comparison

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Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on November 29, 2020
Education: Food Blogger
Haddock
vs
Halibut

Summary

Overall, haddock is richer in protein, while halibut contains 25 times more fats. Both contain almost equal amounts of minerals, whereas halibut is higher in vitamins than haddock.

Both haddock and halibut can be beneficial during various health problems and are invaluable for the formation and repair of nails and hair.

The final choice is up to personal taste.

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 over 2 times more calories compared to haddock.

Protein

Per every 100g serving, haddock contains almost 6g 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 25 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.

Minerals

When looking at the comparison chart of minerals, it becomes clear that both of these fish are equally high in minerals.

The amounts of copper, magnesium, and zinc are very similar in these two types of fish. However, halibut contains 3 times more iron, whereas haddock contains 3 times more sodium than halibut.

Two of them are high in potassium and phosphorus, though haddock contains a bit more of both.

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
Contains more Calcium +366.7%
Contains more Phosphorus +69.5%
Contains more Potassium +31%
Contains more Iron +214.3%
Contains less Sodium -69.3%
Contains more Copper +15.4%
Equal in Magnesium - 26
Equal in Zinc - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 8% 19% 120% 31% 35% 11% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Contains more Calcium +366.7%
Contains more Phosphorus +69.5%
Contains more Potassium +31%
Contains more Iron +214.3%
Contains less Sodium -69.3%
Contains more Copper +15.4%
Equal in Magnesium - 26
Equal in Zinc - 0.4

Vitamins

When speaking about vitamins, the comparison charts tell us that halibut is the winner here with a score of 4:5. It is an excellent source of vitamin D, containing 47 times more than haddock. Halibut is also 2-3 times higher in vitamin B1 and B3.

On the other hand, haddock is 2 times richer in vitamins B12 and B5.

They contain equal amounts of vitamin K and vitamin B2.

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
:
Contains more Vitamin A +31.9%
Contains more Vitamin B3 +174.6%
Contains more Vitamin B5 +97.6%
Contains more Folate +1200%
Contains more Vitamin B12 +113%
Contains more Vitamin E +32.7%
Contains more Vitamin D +4466.7%
Contains more Vitamin B1 +160.9%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B6 +28.4%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +31.9%
Contains more Vitamin B3 +174.6%
Contains more Vitamin B5 +97.6%
Contains more Folate +1200%
Contains more Vitamin B12 +113%
Contains more Vitamin E +32.7%
Contains more Vitamin D +4466.7%
Contains more Vitamin B1 +160.9%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B6 +28.4%
Equal in Vitamin K - 0.1

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, arteries 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. The 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/
Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: November 29, 2020

Infographic

Haddock vs Halibut infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Haddock Halibut
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat 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 Haddock Halibut Opinion
Net carbs 0g 0g
Protein 19.99g 14.37g Haddock
Fats 0.55g 13.84g Halibut
Carbs 0g 0g
Calories 90kcal 186kcal Halibut
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 14mg 3mg Haddock
Iron 0.21mg 0.66mg Halibut
Magnesium 26mg 26mg
Phosphorus 278mg 164mg Haddock
Potassium 351mg 268mg Haddock
Sodium 261mg 80mg Halibut
Zinc 0.4mg 0.4mg
Copper 0.026mg 0.03mg Halibut
Vitamin A 62IU 47IU Haddock
Vitamin E 0.55mg 0.73mg Halibut
Vitamin D 23IU 1097IU Halibut
Vitamin D 0.6µg 27.4µg Halibut
Vitamin C 0mg 0mg
Vitamin B1 0.023mg 0.06mg Halibut
Vitamin B2 0.069mg 0.08mg Halibut
Vitamin B3 4.119mg 1.5mg Haddock
Vitamin B5 0.494mg 0.25mg Haddock
Vitamin B6 0.327mg 0.42mg Halibut
Folate 13µg 1µg Haddock
Vitamin B12 2.13µg 1µg Haddock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.26mg 0.161mg Haddock
Threonine 1.015mg 0.63mg Haddock
Isoleucine 1.067mg 0.662mg Haddock
Leucine 1.882mg 1.168mg Haddock
Lysine 2.126mg 1.32mg Haddock
Methionine 0.686mg 0.425mg Haddock
Phenylalanine 0.904mg 0.561mg Haddock
Valine 1.193mg 0.74mg Haddock
Histidine 0.682mg 0.423mg Haddock
Cholesterol 66mg 46mg Halibut
Trans Fat 0.005g g Halibut
Saturated Fat 0.111g 2.419g Haddock
Monounsaturated Fat 0.074g 8.378g Halibut
Polyunsaturated fat 0.204g 1.367g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Halibut
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Haddock
95
Halibut
Mineral Summary Score
29
Haddock
21
Halibut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Haddock
86%
Halibut
Carbohydrates
0%
Haddock
0%
Halibut
Fats
3%
Haddock
64%
Halibut

Comparison summary

Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 181mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 20mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $11)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 2.308g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/nutrients
  2. Halibut - 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.