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  6. Halibut raw vs. Mozzarella

Halibut raw vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and mozzarella

  • Halibut raw is higher in vitamin D, selenium, vitamin B6, and vitamin B3, yet mozzarella is higher in calcium, phosphorus, zinc, vitamin B2, and vitamin A.
  • Halibut raw covers your daily vitamin D needs 181% more than mozzarella.
  • Halibut raw contains 13 times more vitamin B3 than mozzarella. While halibut raw contains 1.5mg of vitamin B3, mozzarella contains only 0.12mg.
  • The amount of saturated fat in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Cheese, mozzarella, low sodium.

Infographic

Halibut raw vs Mozzarella infographic
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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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +182.1%
Contains more IronIron +164%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +132.5%
Contains more CalciumCalcium +24266.7%
Contains more ZincZinc +682.5%
Contains more PhosphorusPhosphorus +219.5%
Contains less SodiumSodium -80%
~equal in Magnesium ~26mg
~equal in Copper ~0.027mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +386.7%
Contains more Vitamin DVitamin D +9033.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +425%
Contains more CholineCholine +235.9%
Contains more Vitamin AVitamin A +878.6%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.92µg

All nutrients comparison - raw data values

Nutrient Halibut raw Mozzarella DV% diff.
Vitamin D 1097IU 13IU 136%
Vitamin D 27.4µg 0.3µg 136%
Calcium 3mg 731mg 73%
Phosphorus 164mg 524mg 51%
Saturated fat 2.419g 10.867g 38%
Selenium 36.5µg 15.7µg 38%
Vitamin B6 0.42mg 0.08mg 26%
Protein 14.37g 27.5g 26%
Zinc 0.4mg 3.13mg 25%
Vitamin B2 0.08mg 0.34mg 20%
Vitamin A 14µg 137µg 14%
Monounsaturated fat 8.378g 4.844g 9%
Vitamin B3 1.5mg 0.12mg 9%
Choline 61.8mg 18.4mg 8%
Polyunsaturated fat 1.367g 0.509g 6%
Vitamin B5 0.25mg 5%
Calories 186kcal 280kcal 5%
Iron 0.66mg 0.25mg 5%
Fats 13.84g 17.1g 5%
Potassium 268mg 95mg 5%
Vitamin E 0.73mg 0.15mg 4%
Cholesterol 46mg 54mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Sodium 80mg 16mg 3%
Vitamin B12 1µg 0.92µg 3%
Folate 1µg 9µg 2%
Manganese 0.012mg 1%
Carbs 0g 3.1g 1%
Vitamin K 0.1µg 1.8µg 1%
Net carbs 0g 3.1g N/A
Magnesium 26mg 26mg 0%
Sugar 0g 1.23g N/A
Copper 0.03mg 0.027mg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +40.8%
Contains more ProteinProtein +91.4%
Contains more FatsFats +23.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +57.9%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +168.6%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.