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  6. Halibut raw vs. Parmigiano-Reggiano

Halibut raw vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Important differences between halibut raw and parmigiano-Reggiano

  • Halibut raw has more vitamin D, selenium, and vitamin B6; however, parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, zinc, and vitamin B2.
  • Halibut raw's daily need coverage for vitamin D is 180% more.
  • Halibut raw has 9 times more vitamin B6 than parmigiano-Reggiano. Halibut raw has 0.42mg of vitamin B6, while parmigiano-Reggiano has 0.049mg.
  • Halibut raw is lower in saturated fat.
  • Parmigiano-Reggiano has a higher glycemic index than halibut raw.

The food varieties used in the comparison are Fish, halibut, Greenland, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Halibut raw vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +114.4%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +106.2%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +36866.7%
Contains more IronIron +36.4%
Contains more CopperCopper +693.3%
Contains more ZincZinc +867.5%
Contains more PhosphorusPhosphorus +344.5%
Contains more ManganeseManganese +608.3%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin DVitamin D +6750%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +1215.8%
Contains more Vitamin B6Vitamin B6 +757.1%
Contains more CholineCholine +198.6%
Contains more Vitamin AVitamin A +1042.9%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B12Vitamin B12 +126%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Parmigiano-Reggiano DV% diff.
Vitamin D 1097IU 15IU 135%
Vitamin D 27.4µg 0.4µg 135%
Calcium 3mg 1109mg 111%
Phosphorus 164mg 729mg 81%
Sodium 80mg 1529mg 63%
Vitamin B12 1µg 2.26µg 53%
Saturated fat 2.419g 13.317g 50%
Selenium 36.5µg 17.7µg 34%
Zinc 0.4mg 3.87mg 32%
Vitamin B2 0.08mg 0.486mg 31%
Vitamin B6 0.42mg 0.049mg 29%
Copper 0.03mg 0.238mg 23%
Vitamin A 14µg 160µg 16%
Cholesterol 46mg 88mg 14%
Protein 14.37g 20g 11%
Fats 13.84g 20g 9%
Vitamin B3 1.5mg 0.114mg 9%
Choline 61.8mg 20.7mg 7%
Monounsaturated fat 8.378g 6.098g 6%
Polyunsaturated fat 1.367g 0.462g 6%
Calories 186kcal 265kcal 4%
Vitamin E 0.73mg 0.17mg 4%
Potassium 268mg 125mg 4%
Vitamin B1 0.06mg 0.029mg 3%
Manganese 0.012mg 0.085mg 3%
Iron 0.66mg 0.9mg 3%
Magnesium 26mg 38mg 3%
Vitamin B5 0.25mg 0.325mg 2%
Folate 1µg 10µg 2%
Vitamin K 0.1µg 1.7µg 1%
Carbs 0g 1.37g 0%
Net carbs 0g 1.37g N/A
Tryptophan 0.161mg 0.24mg 0%
Threonine 0.63mg 1.519mg 0%
Isoleucine 0.662mg 1.2mg 0%
Leucine 1.168mg 2.983mg 0%
Lysine 1.32mg 2.459mg 0%
Methionine 0.425mg 0.369mg 0%
Phenylalanine 0.561mg 1.604mg 0%
Valine 0.74mg 1.498mg 0%
Histidine 0.423mg 0.752mg 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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more WaterWater +38.9%
Contains more ProteinProtein +39.2%
Contains more FatsFats +44.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +428.3%

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +37.4%
Contains more Poly. FatPolyunsaturated fat +195.9%

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.