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  6. Halibut raw vs. Avocado

Halibut raw vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and avocadoes

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and phosphorus, yet avocadoes are higher in fiber, vitamin B5, folate, copper, and vitamin K.
  • Halibut raw covers your daily vitamin D needs 183% more than avocadoes.
  • The amount of cholesterol in avocadoes is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Avocados, raw, all commercial varieties.

Infographic

Halibut raw vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more IronIron +20%
Contains more PhosphorusPhosphorus +215.4%
Contains more SeleniumSelenium +9025%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +81%
Contains more CopperCopper +533.3%
Contains more ZincZinc +60%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +1083.3%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +335.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +183.6%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +455.6%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +8000%

All nutrients comparison - raw data values

Nutrient Halibut raw Avocado DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 0.4µg 66%
Vitamin B12 1µg 0µg 42%
Fiber 0g 6.7g 27%
Protein 14.37g 2g 25%
Vitamin B5 0.25mg 1.389mg 23%
Folate 1µg 81µg 20%
Copper 0.03mg 0.19mg 18%
Vitamin K 0.1µg 21µg 17%
Phosphorus 164mg 52mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B6 0.42mg 0.257mg 13%
Vitamin C 0mg 10mg 11%
Choline 61.8mg 14.2mg 9%
Vitamin E 0.73mg 2.07mg 9%
Potassium 268mg 485mg 6%
Manganese 0.012mg 0.142mg 6%
Monounsaturated fat 8.378g 9.799g 4%
Vitamin B2 0.08mg 0.13mg 4%
Carbs 0g 8.53g 3%
Sodium 80mg 7mg 3%
Polyunsaturated fat 1.367g 1.816g 3%
Zinc 0.4mg 0.64mg 2%
Saturated fat 2.419g 2.126g 1%
Calories 186kcal 160kcal 1%
Vitamin B3 1.5mg 1.738mg 1%
Vitamin B1 0.06mg 0.067mg 1%
Vitamin A 14µg 7µg 1%
Iron 0.66mg 0.55mg 1%
Calcium 3mg 12mg 1%
Magnesium 26mg 29mg 1%
Fats 13.84g 14.66g 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.161mg 0.025mg 0%
Threonine 0.63mg 0.073mg 0%
Isoleucine 0.662mg 0.084mg 0%
Leucine 1.168mg 0.143mg 0%
Lysine 1.32mg 0.132mg 0%
Methionine 0.425mg 0.038mg 0%
Phenylalanine 0.561mg 0.097mg 0%
Valine 0.74mg 0.107mg 0%
Histidine 0.423mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +618.5%
Contains more CarbsCarbs +∞%
~equal in Fats ~14.66g
~equal in Water ~73.23g
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +17%
Contains more Poly. FatPolyunsaturated fat +32.8%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.