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  6. Halibut raw vs. Garden cress

Halibut raw vs. Garden cress — In-Depth Nutrition Comparison

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Differences between halibut raw and garden cress

  • Halibut raw has more vitamin D, selenium, and vitamin B12, while garden cress has more vitamin K, vitamin A, vitamin C, manganese, folate, and copper.
  • Garden cress's daily need coverage for vitamin K is 451% higher.
  • The amount of cholesterol in garden cress is lower.

The food types used in this comparison are Fish, halibut, Greenland, raw and Cress, garden, raw.

Infographic

Halibut raw vs Garden cress 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% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +73.9%
Contains more PhosphorusPhosphorus +115.8%
Contains more SeleniumSelenium +3955.6%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +126.1%
Contains more IronIron +97%
Contains more CopperCopper +466.7%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +4508.3%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2371.4%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +7900%
~equal in Vitamin E ~0.7mg
~equal in Vitamin B5 ~0.242mg

All nutrients comparison - raw data values

Nutrient Halibut raw Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin C 0mg 69mg 77%
Selenium 36.5µg 0.9µg 65%
Vitamin B12 1µg 0µg 42%
Vitamin A 14µg 346µg 37%
Protein 14.37g 2.6g 24%
Manganese 0.012mg 0.553mg 24%
Fats 13.84g 0.7g 20%
Monounsaturated fat 8.378g 0.239g 20%
Folate 1µg 80µg 20%
Copper 0.03mg 0.17mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B2 0.08mg 0.26mg 14%
Vitamin B6 0.42mg 0.247mg 13%
Phosphorus 164mg 76mg 13%
Saturated fat 2.419g 0.023g 11%
Potassium 268mg 606mg 10%
Choline 61.8mg 19.5mg 8%
Iron 0.66mg 1.3mg 8%
Calcium 3mg 81mg 8%
Polyunsaturated fat 1.367g 0.228g 8%
Calories 186kcal 32kcal 8%
Fiber 0g 1.1g 4%
Sodium 80mg 14mg 3%
Magnesium 26mg 38mg 3%
Vitamin B3 1.5mg 1mg 3%
Vitamin B1 0.06mg 0.08mg 2%
Zinc 0.4mg 0.23mg 2%
Carbs 0g 5.5g 2%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Vitamin E 0.73mg 0.7mg 0%
Vitamin B5 0.25mg 0.242mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +452.7%
Contains more FatsFats +1877.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.2%
Contains more OtherOther +18.4%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +3405.4%
Contains more Poly. FatPolyunsaturated fat +499.6%
Contains less Sat. FatSaturated fat -99%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.