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  6. Halibut raw vs. Arugula

Halibut raw vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between Halibut raw and Arugula?

  • Halibut raw is higher in Vitamin D, Selenium, Vitamin B12, Vitamin B6, and Phosphorus, however, Arugula is richer in Vitamin K, Folate, Vitamin C, and Calcium.
  • Halibut raw's daily need coverage for Vitamin D is 183% more.
  • Arugula has less Cholesterol.

We used Fish, halibut, Greenland, raw and Arugula, raw types in this article.

Infographic

Halibut raw vs Arugula infographic
Infographic link

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.
Halibut raw
Halibut raw
2
:
8
Arugula
Arugula
Contains more Phosphorus +215.4%
Contains more Selenium +12066.7%
Contains more Calcium +5233.3%
Contains more Iron +121.2%
Contains more Magnesium +80.8%
Contains more Potassium +37.7%
Contains less Sodium -66.3%
Contains more Zinc +17.5%
Contains more Copper +153.3%
Contains more Manganese +2575%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Phosphorus +215.4%
Contains more Selenium +12066.7%
Contains more Calcium +5233.3%
Contains more Iron +121.2%
Contains more Magnesium +80.8%
Contains more Potassium +37.7%
Contains less Sodium -66.3%
Contains more Zinc +17.5%
Contains more Copper +153.3%
Contains more Manganese +2575%

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.
Halibut raw
Halibut raw
6
:
6
Arugula
Arugula
Contains more Vitamin E +69.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +391.8%
Contains more Vitamin B6 +475.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4948.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +74.8%
Contains more Folate +9600%
Contains more Vitamin K +108500%
Equal in Vitamin B2 - 0.086
Halibut raw
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +69.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +391.8%
Contains more Vitamin B6 +475.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4948.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +74.8%
Contains more Folate +9600%
Contains more Vitamin K +108500%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut raw
Halibut raw
3
:
2
Arugula
Arugula
Contains more Protein +457%
Contains more Fats +1997%
Contains more Carbs +∞%
Contains more Water +30.5%
Equal in Other - 1.4
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +457%
Contains more Fats +1997%
Contains more Carbs +∞%
Contains more Water +30.5%
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut raw
Halibut raw
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +16998%
Contains more Polyunsaturated fat +328.5%
Contains less Saturated Fat -96.4%
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +16998%
Contains more Polyunsaturated fat +328.5%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut raw Arugula Opinion
Net carbs 0g 2.05g Arugula
Protein 14.37g 2.58g Halibut raw
Fats 13.84g 0.66g Halibut raw
Carbs 0g 3.65g Arugula
Calories 186kcal 25kcal Halibut raw
Sugar 0g 2.05g Halibut raw
Fiber 0g 1.6g Arugula
Calcium 3mg 160mg Arugula
Iron 0.66mg 1.46mg Arugula
Magnesium 26mg 47mg Arugula
Phosphorus 164mg 52mg Halibut raw
Potassium 268mg 369mg Arugula
Sodium 80mg 27mg Arugula
Zinc 0.4mg 0.47mg Arugula
Copper 0.03mg 0.076mg Arugula
Manganese 0.012mg 0.321mg Arugula
Selenium 36.5µg 0.3µg Halibut raw
Vitamin A 47IU 2373IU Arugula
Vitamin A RAE 14µg 119µg Arugula
Vitamin E 0.73mg 0.43mg Halibut raw
Vitamin D 1097IU 0IU Halibut raw
Vitamin D 27.4µg 0µg Halibut raw
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.06mg 0.044mg Halibut raw
Vitamin B2 0.08mg 0.086mg Arugula
Vitamin B3 1.5mg 0.305mg Halibut raw
Vitamin B5 0.25mg 0.437mg Arugula
Vitamin B6 0.42mg 0.073mg Halibut raw
Folate 1µg 97µg Arugula
Vitamin B12 1µg 0µg Halibut raw
Vitamin K 0.1µg 108.6µg Arugula
Tryptophan 0.161mg Halibut raw
Threonine 0.63mg Halibut raw
Isoleucine 0.662mg Halibut raw
Leucine 1.168mg Halibut raw
Lysine 1.32mg Halibut raw
Methionine 0.425mg Halibut raw
Phenylalanine 0.561mg Halibut raw
Valine 0.74mg Halibut raw
Histidine 0.423mg Halibut raw
Cholesterol 46mg 0mg Arugula
Saturated Fat 2.419g 0.086g Arugula
Omega-3 - DHA 0.393g 0g Halibut raw
Omega-3 - EPA 0.526g 0g Halibut raw
Omega-3 - DPA 0.089g 0g Halibut raw
Monounsaturated Fat 8.378g 0.049g Halibut raw
Polyunsaturated fat 1.367g 0.319g Halibut raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
95%
Halibut raw
52%
Arugula
Minerals Daily Need Coverage Score
37%
Halibut raw
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 2.333g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $4.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.