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Halibut raw vs. Fortune cookie — In-Depth Nutrition Comparison

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How are halibut raw and fortune cookie different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B1,2, vitamin B6, phosphorus, and choline; however, fortune cookie is richer in folate, vitamin B1, and iron.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Halibut raw contains 100 times more vitamin B12 than fortune cookie. While halibut raw contains 1µg of vitamin B12, fortune cookie contains only 0.01µg.
  • Fortune cookie has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than fortune cookie (77).

Fish, halibut, Greenland, raw and Cookies, fortune are the varieties used in this article.

Infographic

Halibut raw vs Fortune cookie 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% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +271.4%
Contains more PotassiumPotassium +553.7%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +368.6%
Contains more SeleniumSelenium +1158.6%
Contains more CalciumCalcium +300%
Contains more IronIron +118.2%
Contains more CopperCopper +100%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +1483.3%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +2333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +3130.8%
Contains more Vitamin B12Vitamin B12 +9900%
Contains more CholineCholine +930%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +6500%
~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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +242.1%
Contains more FatsFats +412.6%
Contains more WaterWater +778.4%
Contains more OtherOther +38.2%
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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +522.9%
Contains more Poly. FatPolyunsaturated fat +193.3%
Contains less Sat. FatSaturated fat -72.3%

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 Fortune cookie
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Fortune cookie DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 2.9µg 61%
Vitamin B12 1µg 0.01µg 41%
Vitamin B6 0.42mg 0.013mg 31%
Carbs 0g 84g 28%
Protein 14.37g 4.2g 20%
Monounsaturated fat 8.378g 1.345g 18%
Phosphorus 164mg 35mg 18%
Fats 13.84g 2.7g 17%
Folate 1µg 66µg 16%
Cholesterol 46mg 2mg 15%
Calories 186kcal 378kcal 10%
Vitamin B1 0.06mg 0.182mg 10%
Choline 61.8mg 6mg 10%
Iron 0.66mg 1.44mg 10%
Manganese 0.012mg 0.19mg 8%
Saturated fat 2.419g 0.669g 8%
Potassium 268mg 41mg 7%
Fiber 0g 1.6g 6%
Polyunsaturated fat 1.367g 0.466g 6%
Vitamin E 0.73mg 0.03mg 5%
Magnesium 26mg 7mg 5%
Vitamin B2 0.08mg 0.13mg 4%
Copper 0.03mg 0.06mg 3%
Vitamin B3 1.5mg 1.84mg 2%
Sodium 80mg 31mg 2%
Zinc 0.4mg 0.17mg 2%
Vitamin B5 0.25mg 0.297mg 1%
Vitamin A 14µg 1µg 1%
Vitamin K 0.1µg 1.1µg 1%
Calcium 3mg 12mg 1%
Net carbs 0g 82.4g N/A
Sugar 0g 45.42g N/A
Tryptophan 0.161mg 0.061mg 0%
Threonine 0.63mg 0.123mg 0%
Isoleucine 0.662mg 0.165mg 0%
Leucine 1.168mg 0.295mg 0%
Lysine 1.32mg 0.157mg 0%
Methionine 0.425mg 0.076mg 0%
Phenylalanine 0.561mg 0.203mg 0%
Valine 0.74mg 0.192mg 0%
Histidine 0.423mg 0.088mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0.001g N/A
Omega-3 - DPA 0.089g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Fortune cookie
Minerals Daily Need Coverage Score
37%
Halibut raw
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 77)
Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 1.75g)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $5)
Which food is richer in minerals?
?
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.
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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.