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  6. Halibut raw vs. Cream cheese

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

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A recap on differences between halibut raw and cream cheese

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6, yet cream cheese is higher in vitamin A, vitamin B2, and calcium.
  • Halibut raw covers your daily vitamin D needs 183% more than cream cheese.
  • Halibut raw contains 8 times more vitamin B6 than cream cheese. While halibut raw contains 0.42mg of vitamin B6, cream cheese contains only 0.056mg.
  • The amount of cholesterol in halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Cheese, cream.

Infographic

Halibut raw vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +188.9%
Contains more PotassiumPotassium +103%
Contains more IronIron +500%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -74.5%
Contains more SeleniumSelenium +324.4%
Contains more CalciumCalcium +3133.3%
Contains more ZincZinc +25%
~equal in Manganese ~0.011mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B3Vitamin B3 +1548.4%
Contains more Vitamin B6Vitamin B6 +650%
Contains more Vitamin B12Vitamin B12 +354.5%
Contains more CholineCholine +127.2%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +17.8%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B5Vitamin B5 +106.8%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg

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% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +133.7%
Contains more WaterWater +33.5%
Contains more OtherOther +19.7%
Contains more FatsFats +148.8%
Contains more CarbsCarbs +∞%

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% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -88%
~equal in Monounsaturated fat ~8.907g
~equal in Polyunsaturated fat ~1.483g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Cream cheese DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Saturated fat 2.419g 20.213g 81%
Selenium 36.5µg 8.6µg 51%
Vitamin B12 1µg 0.22µg 33%
Vitamin A 14µg 308µg 33%
Fats 13.84g 34.44g 32%
Vitamin B6 0.42mg 0.056mg 28%
Cholesterol 46mg 101mg 18%
Protein 14.37g 6.15g 16%
Vitamin B2 0.08mg 0.23mg 12%
Sodium 80mg 314mg 10%
Calcium 3mg 97mg 9%
Vitamin B3 1.5mg 0.091mg 9%
Calories 186kcal 350kcal 8%
Phosphorus 164mg 107mg 8%
Iron 0.66mg 0.11mg 7%
Choline 61.8mg 27.2mg 6%
Vitamin B5 0.25mg 0.517mg 5%
Magnesium 26mg 9mg 4%
Potassium 268mg 132mg 4%
Vitamin B1 0.06mg 0.023mg 3%
Folate 1µg 9µg 2%
Vitamin K 0.1µg 2.1µg 2%
Carbs 0g 5.52g 2%
Monounsaturated fat 8.378g 8.907g 1%
Polyunsaturated fat 1.367g 1.483g 1%
Copper 0.03mg 0.018mg 1%
Vitamin E 0.73mg 0.86mg 1%
Zinc 0.4mg 0.5mg 1%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Manganese 0.012mg 0.011mg 0%
Tryptophan 0.161mg 0.069mg 0%
Threonine 0.63mg 0.233mg 0%
Isoleucine 0.662mg 0.324mg 0%
Leucine 1.168mg 0.657mg 0%
Lysine 1.32mg 0.567mg 0%
Methionine 0.425mg 0.191mg 0%
Phenylalanine 0.561mg 0.291mg 0%
Valine 0.74mg 0.395mg 0%
Histidine 0.423mg 0.175mg 0%
Omega-3 - EPA 0.526g 0.01g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.089g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Halibut raw
21%
Cream cheese
Minerals Daily Need Coverage Score
37%
Halibut raw
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 17.794g)
Which food is richer in minerals?
Halibut raw
Halibut raw is relatively richer in minerals
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.