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  6. Halibut raw vs. Coconut

Halibut raw vs. Coconut — In-Depth Nutrition Comparison

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Important differences between halibut raw and coconut

  • Halibut raw has more vitamin D, selenium, vitamin B12, and vitamin B6; however, coconut has more manganese, copper, fiber, and iron.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Coconut is lower in cholesterol.
  • Coconut has a higher glycemic index than halibut raw.

The food varieties used in the comparison are Fish, halibut, Greenland, raw and Nuts, coconut meat, raw.

Infographic

Halibut raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more PhosphorusPhosphorus +45.1%
Contains more SeleniumSelenium +261.4%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +268.2%
Contains more CopperCopper +1350%
Contains more ZincZinc +175%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +12400%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +204.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +410.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +2500%
~equal in Vitamin B1 ~0.066mg

All nutrients comparison - raw data values

Nutrient Halibut raw Coconut DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Saturated fat 2.419g 29.698g 124%
Manganese 0.012mg 1.5mg 65%
Selenium 36.5µg 10.1µg 48%
Copper 0.03mg 0.435mg 45%
Vitamin B12 1µg 0µg 42%
Fiber 0g 9g 36%
Fats 13.84g 33.49g 30%
Vitamin B6 0.42mg 0.054mg 28%
Iron 0.66mg 2.43mg 22%
Protein 14.37g 3.33g 22%
Monounsaturated fat 8.378g 1.425g 17%
Cholesterol 46mg 0mg 15%
Choline 61.8mg 12.1mg 9%
Calories 186kcal 354kcal 8%
Phosphorus 164mg 113mg 7%
Polyunsaturated fat 1.367g 0.366g 7%
Zinc 0.4mg 1.1mg 6%
Folate 1µg 26µg 6%
Vitamin B3 1.5mg 0.54mg 6%
Vitamin B2 0.08mg 0.02mg 5%
Carbs 0g 15.23g 5%
Vitamin C 0mg 3.3mg 4%
Potassium 268mg 356mg 3%
Vitamin E 0.73mg 0.24mg 3%
Sodium 80mg 20mg 3%
Vitamin A 14µg 0µg 2%
Vitamin B1 0.06mg 0.066mg 1%
Vitamin B5 0.25mg 0.3mg 1%
Calcium 3mg 14mg 1%
Magnesium 26mg 32mg 1%
Net carbs 0g 6.23g N/A
Sugar 0g 6.23g N/A
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.161mg 0.039mg 0%
Threonine 0.63mg 0.121mg 0%
Isoleucine 0.662mg 0.131mg 0%
Leucine 1.168mg 0.247mg 0%
Lysine 1.32mg 0.147mg 0%
Methionine 0.425mg 0.062mg 0%
Phenylalanine 0.561mg 0.169mg 0%
Valine 0.74mg 0.202mg 0%
Histidine 0.423mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +331.5%
Contains more WaterWater +49.5%
Contains more OtherOther +58.3%
Contains more FatsFats +142%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +487.9%
Contains more Poly. FatPolyunsaturated fat +273.5%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.