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  6. Halibut raw vs. Cottage cheese

Halibut raw vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between halibut raw and cottage cheese

  • Halibut raw has more vitamin D, selenium, vitamin B6, vitamin B12, vitamin B3, choline, and iron; however, cottage cheese is richer in calcium.
  • Halibut raw covers your daily vitamin D needs 182% more than cottage cheese.
  • Cottage cheese has 15 times less vitamin B3 than halibut raw. Halibut raw has 1.5mg of vitamin B3, while cottage cheese has 0.099mg.
  • Cottage cheese contains less cholesterol.

Specific food types used in this comparison are Fish, halibut, Greenland, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Halibut raw vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +842.9%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +276.3%
Contains more CalciumCalcium +2666.7%
~equal in Copper ~0.029mg
~equal in Zinc ~0.4mg
~equal in Phosphorus ~159mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +812.5%
Contains more Vitamin DVitamin D +27300%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +1415.2%
Contains more Vitamin B6Vitamin B6 +813%
Contains more Vitamin B12Vitamin B12 +132.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +235.9%
Contains more Vitamin AVitamin A +164.3%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Cottage cheese DV% diff.
Vitamin D 1097IU 3IU 137%
Vitamin D 27.4µg 0.1µg 137%
Selenium 36.5µg 9.7µg 49%
Vitamin B6 0.42mg 0.046mg 29%
Vitamin B12 1µg 0.43µg 24%
Monounsaturated fat 8.378g 0.778g 19%
Fats 13.84g 4.3g 15%
Sodium 80mg 364mg 12%
Cholesterol 46mg 17mg 10%
Vitamin B3 1.5mg 0.099mg 9%
Polyunsaturated fat 1.367g 0.123g 8%
Choline 61.8mg 18.4mg 8%
Calcium 3mg 83mg 8%
Iron 0.66mg 0.07mg 7%
Protein 14.37g 11.12g 7%
Vitamin B2 0.08mg 0.163mg 6%
Vitamin B5 0.25mg 0.557mg 6%
Potassium 268mg 104mg 5%
Calories 186kcal 98kcal 4%
Magnesium 26mg 8mg 4%
Vitamin E 0.73mg 0.08mg 4%
Vitamin B1 0.06mg 0.027mg 3%
Vitamin A 14µg 37µg 3%
Folate 1µg 12µg 3%
Saturated fat 2.419g 1.718g 3%
Carbs 0g 3.38g 1%
Phosphorus 164mg 159mg 1%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Copper 0.03mg 0.029mg 0%
Zinc 0.4mg 0.4mg 0%
Manganese 0.012mg 0.002mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.161mg 0.147mg 0%
Threonine 0.63mg 0.5mg 0%
Isoleucine 0.662mg 0.591mg 0%
Leucine 1.168mg 1.116mg 0%
Lysine 1.32mg 0.934mg 0%
Methionine 0.425mg 0.269mg 0%
Phenylalanine 0.561mg 0.577mg 0%
Valine 0.74mg 0.748mg 0%
Histidine 0.423mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +29.2%
Contains more FatsFats +221.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
~equal in Other ~1.41g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +976.9%
Contains more Poly. FatPolyunsaturated fat +1011.4%
Contains less Sat. FatSaturated fat -29%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.