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  6. Halibut raw vs. Wheat Bread

Halibut raw vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between halibut raw and wheat Bread

  • Halibut raw has more vitamin D, vitamin B12, and vitamin B6; however, wheat Bread is higher in manganese, iron, vitamin B1, vitamin B3, vitamin B2, and folate.
  • Halibut raw covers your daily need for vitamin D, 183% more than wheat Bread.
  • Halibut raw has less sodium.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Fish, halibut, Greenland, raw and Bread, wheat, toasted.

Infographic

Halibut raw vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +20.2%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +5400%
Contains more IronIron +519.7%
Contains more CopperCopper +560%
Contains more ZincZinc +267.5%
Contains more PhosphorusPhosphorus +14.6%
Contains more ManganeseManganese +11375%
~equal in Selenium ~33.4µg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +204.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +174.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +179.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +377.5%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +8500%

All nutrients comparison - raw data values

Nutrient Halibut raw Wheat Bread DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Manganese 0.012mg 1.377mg 59%
Iron 0.66mg 4.09mg 43%
Vitamin B12 1µg 0µg 42%
Vitamin B1 0.06mg 0.439mg 32%
Vitamin B3 1.5mg 6.25mg 30%
Vitamin B2 0.08mg 0.382mg 23%
Sodium 80mg 601mg 23%
Folate 1µg 86µg 21%
Vitamin B6 0.42mg 0.153mg 21%
Copper 0.03mg 0.198mg 19%
Fiber 0g 4.7g 19%
Carbs 0g 55.77g 19%
Monounsaturated fat 8.378g 1.019g 18%
Calcium 3mg 165mg 16%
Cholesterol 46mg 0mg 15%
Fats 13.84g 4.27g 15%
Zinc 0.4mg 1.47mg 10%
Magnesium 26mg 59mg 8%
Choline 61.8mg 22.1mg 7%
Saturated fat 2.419g 0.989g 7%
Calories 186kcal 313kcal 6%
Selenium 36.5µg 33.4µg 6%
Vitamin K 0.1µg 5.7µg 5%
Vitamin B5 0.25mg 0.456mg 4%
Protein 14.37g 12.96g 3%
Vitamin E 0.73mg 0.24mg 3%
Phosphorus 164mg 188mg 3%
Vitamin A 14µg 0µg 2%
Polyunsaturated fat 1.367g 1.72g 2%
Potassium 268mg 223mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0.161mg 0.092mg 0%
Threonine 0.63mg 0.299mg 0%
Isoleucine 0.662mg 0.258mg 0%
Leucine 1.168mg 0.461mg 0%
Lysine 1.32mg 0.215mg 0%
Methionine 0.425mg 0.105mg 0%
Phenylalanine 0.561mg 0.315mg 0%
Valine 0.74mg 0.31mg 0%
Histidine 0.423mg 0.15mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +224.1%
Contains more WaterWater +190%
Contains more CarbsCarbs +∞%
Contains more OtherOther +82.2%
~equal in Protein ~12.96g

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% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +722.2%
Contains less Sat. FatSaturated fat -59.1%
Contains more Poly. FatPolyunsaturated fat +25.8%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.