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  6. Halibut raw vs. Chinese cabbage

Halibut raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between halibut raw and Chinese cabbage

  • Halibut raw is richer in vitamin D, selenium, vitamin B12, phosphorus, and vitamin B6, yet Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Chinese cabbage contains less cholesterol.
  • Halibut raw has a lower glycemic index than Chinese cabbage.

Food types used in this article are Fish, halibut, Greenland, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Halibut raw vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +36.8%
Contains more CopperCopper +42.9%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +343.2%
Contains more SeleniumSelenium +7200%
Contains more CalciumCalcium +3400%
Contains more IronIron +21.2%
Contains less SodiumSodium -18.8%
Contains more ManganeseManganese +1225%
~equal in Potassium ~252mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +711.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more Vitamin B6Vitamin B6 +116.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +865.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1492.9%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +6500%

All nutrients comparison - raw data values

Nutrient Halibut raw Chinese cabbage DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.5µg 65%
Vitamin C 0mg 45mg 50%
Vitamin B12 1µg 0µg 42%
Vitamin K 0.1µg 45.5µg 38%
Protein 14.37g 1.5g 26%
Vitamin A 14µg 223µg 23%
Monounsaturated fat 8.378g 0.015g 21%
Fats 13.84g 0.2g 21%
Phosphorus 164mg 37mg 18%
Vitamin B6 0.42mg 0.194mg 17%
Folate 1µg 66µg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.027g 11%
Choline 61.8mg 6.4mg 10%
Calcium 3mg 105mg 10%
Calories 186kcal 13kcal 9%
Polyunsaturated fat 1.367g 0.096g 8%
Vitamin B3 1.5mg 0.5mg 6%
Manganese 0.012mg 0.159mg 6%
Fiber 0g 1g 4%
Vitamin E 0.73mg 0.09mg 4%
Vitamin B5 0.25mg 0.088mg 3%
Vitamin B1 0.06mg 0.04mg 2%
Zinc 0.4mg 0.19mg 2%
Iron 0.66mg 0.8mg 2%
Magnesium 26mg 19mg 2%
Vitamin B2 0.08mg 0.07mg 1%
Sodium 80mg 65mg 1%
Copper 0.03mg 0.021mg 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Potassium 268mg 252mg 0%
Sugar 0g 1.18g N/A
Tryptophan 0.161mg 0.015mg 0%
Threonine 0.63mg 0.049mg 0%
Isoleucine 0.662mg 0.085mg 0%
Leucine 1.168mg 0.088mg 0%
Lysine 1.32mg 0.089mg 0%
Methionine 0.425mg 0.009mg 0%
Phenylalanine 0.561mg 0.044mg 0%
Valine 0.74mg 0.066mg 0%
Histidine 0.423mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +858%
Contains more FatsFats +6820%
Contains more OtherOther +90%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.6%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +55753.3%
Contains more Poly. FatPolyunsaturated fat +1324%
Contains less Sat. FatSaturated fat -98.9%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.