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  6. Halibut raw vs. Navy bean raw

Halibut raw vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between halibut raw and navy bean raw

  • Halibut raw is richer in vitamin D, selenium, vitamin B12, and vitamin B6, yet navy bean raw is richer in copper, folate, vitamin B1, vitamin C, magnesium, and manganese.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Halibut raw has a lower glycemic index than navy bean raw.

Food types used in this article are Fish, halibut, Greenland, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Halibut raw vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PhosphorusPhosphorus +64%
Contains more SeleniumSelenium +5983.3%
Contains more MagnesiumMagnesium +288.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +192.4%
Contains more CopperCopper +1086.7%
Contains more ZincZinc +122.5%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +3300%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B6Vitamin B6 +119.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B5Vitamin B5 +230%
Contains more FolateFolate +13100%

All nutrients comparison - raw data values

Nutrient Halibut raw Navy bean raw DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.6µg 65%
Vitamin B12 1µg 0µg 42%
Copper 0.03mg 0.356mg 36%
Folate 1µg 132µg 33%
Vitamin B1 0.06mg 0.39mg 28%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 8.378g 0.052g 21%
Fats 13.84g 0.7g 20%
Magnesium 26mg 101mg 18%
Vitamin B6 0.42mg 0.191mg 18%
Manganese 0.012mg 0.408mg 17%
Iron 0.66mg 1.93mg 16%
Protein 14.37g 6.15g 16%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.25mg 0.825mg 12%
Choline 61.8mg 11%
Saturated fat 2.419g 0.085g 11%
Vitamin B2 0.08mg 0.215mg 10%
Phosphorus 164mg 100mg 9%
Polyunsaturated fat 1.367g 0.407g 6%
Calories 186kcal 67kcal 6%
Vitamin E 0.73mg 5%
Zinc 0.4mg 0.89mg 4%
Carbs 0g 13.05g 4%
Sodium 80mg 13mg 3%
Vitamin B3 1.5mg 1.22mg 2%
Vitamin A 14µg 0µg 2%
Potassium 268mg 307mg 1%
Calcium 3mg 15mg 1%
Net carbs 0g 13.05g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.064mg 0%
Threonine 0.63mg 0.258mg 0%
Isoleucine 0.662mg 0.273mg 0%
Leucine 1.168mg 0.442mg 0%
Lysine 1.32mg 0.35mg 0%
Methionine 0.425mg 0.064mg 0%
Phenylalanine 0.561mg 0.31mg 0%
Valine 0.74mg 0.316mg 0%
Histidine 0.423mg 0.172mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +133.7%
Contains more FatsFats +1877.1%
Contains more OtherOther +60%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.6%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +16011.5%
Contains more Poly. FatPolyunsaturated fat +235.9%
Contains less Sat. FatSaturated fat -96.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.