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  6. Halibut raw vs. Bean raw

Halibut raw vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between halibut raw and bean raw

  • Halibut raw has more vitamin D and vitamin B12; however, bean raw is richer in folate, copper, fiber, iron, vitamin B1, manganese, magnesium, and phosphorus.
  • Halibut raw covers your daily vitamin D needs 183% more than bean raw.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of halibut raw is 0.

Specific food types used in this comparison are Fish, halibut, Greenland, raw and Beans, pinto, mature seeds, raw.

Infographic

Halibut raw vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more SeleniumSelenium +30.8%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +419.8%
Contains more IronIron +668.2%
Contains more CopperCopper +2876.7%
Contains more ZincZinc +470%
Contains more PhosphorusPhosphorus +150.6%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +9466.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +247.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1088.3%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +52400%
~equal in Choline ~66.2mg

All nutrients comparison - raw data values

Nutrient Halibut raw Bean raw DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Folate 1µg 525µg 131%
Copper 0.03mg 0.893mg 96%
Fiber 0g 15.5g 62%
Iron 0.66mg 5.07mg 55%
Vitamin B1 0.06mg 0.713mg 54%
Manganese 0.012mg 1.148mg 49%
Vitamin B12 1µg 0µg 42%
Magnesium 26mg 176mg 36%
Phosphorus 164mg 411mg 35%
Potassium 268mg 1393mg 33%
Carbs 0g 62.55g 21%
Monounsaturated fat 8.378g 0.229g 20%
Fats 13.84g 1.23g 19%
Zinc 0.4mg 2.28mg 17%
Selenium 36.5µg 27.9µg 16%
Cholesterol 46mg 0mg 15%
Starch 34.17g 14%
Protein 14.37g 21.42g 14%
Vitamin B5 0.25mg 0.785mg 11%
Calcium 3mg 113mg 11%
Saturated fat 2.419g 0.235g 10%
Vitamin B2 0.08mg 0.212mg 10%
Calories 186kcal 347kcal 8%
Vitamin C 0mg 6.3mg 7%
Polyunsaturated fat 1.367g 0.407g 6%
Vitamin K 0.1µg 5.6µg 5%
Vitamin B6 0.42mg 0.474mg 4%
Vitamin E 0.73mg 0.21mg 3%
Sodium 80mg 12mg 3%
Vitamin B3 1.5mg 1.174mg 2%
Vitamin A 14µg 0µg 2%
Choline 61.8mg 66.2mg 1%
Net carbs 0g 47.05g N/A
Sugar 0g 2.11g N/A
Tryptophan 0.161mg 0.237mg 0%
Threonine 0.63mg 0.81mg 0%
Isoleucine 0.662mg 0.871mg 0%
Leucine 1.168mg 1.558mg 0%
Lysine 1.32mg 1.356mg 0%
Methionine 0.425mg 0.259mg 0%
Phenylalanine 0.561mg 1.095mg 0%
Valine 0.74mg 0.998mg 0%
Histidine 0.423mg 0.556mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +1025.2%
Contains more WaterWater +520.2%
Contains more ProteinProtein +49.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +128.3%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3558.5%
Contains more Poly. FatPolyunsaturated fat +235.9%
Contains less Sat. FatSaturated fat -90.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.