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  6. Halibut raw vs. Dates

Halibut raw vs. Dates — In-Depth Nutrition Comparison

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A recap on the differences between halibut raw and dates

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, yet dates are higher in fiber, copper, and potassium.
  • Halibut raw covers your daily vitamin D needs 183% more than dates.
  • The amount of cholesterol in dates is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Dates, deglet noor.

Infographic

Halibut raw vs Dates 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%
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +164.5%
Contains more SeleniumSelenium +1116.7%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +144.8%
Contains more IronIron +54.5%
Contains more CopperCopper +586.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +2083.3%

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%
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +881%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1800%

All nutrients comparison - raw data values

Nutrient Halibut raw Dates DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 3µg 61%
Vitamin B12 1µg 0µg 42%
Fiber 0g 8g 32%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Protein 14.37g 2.45g 24%
Monounsaturated fat 8.378g 0.036g 21%
Fats 13.84g 0.39g 21%
Vitamin B6 0.42mg 0.165mg 20%
Copper 0.03mg 0.206mg 20%
Phosphorus 164mg 62mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.032g 11%
Potassium 268mg 656mg 11%
Manganese 0.012mg 0.262mg 11%
Choline 61.8mg 6.3mg 10%
Polyunsaturated fat 1.367g 0.019g 9%
Vitamin B5 0.25mg 0.589mg 7%
Iron 0.66mg 1.02mg 5%
Folate 1µg 19µg 5%
Calories 186kcal 282kcal 5%
Vitamin E 0.73mg 0.05mg 5%
Magnesium 26mg 43mg 4%
Calcium 3mg 39mg 4%
Sodium 80mg 2mg 3%
Vitamin A 14µg 0µg 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin B2 0.08mg 0.066mg 1%
Vitamin B3 1.5mg 1.274mg 1%
Zinc 0.4mg 0.29mg 1%
Vitamin B1 0.06mg 0.052mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.161mg 0.012mg 0%
Threonine 0.63mg 0.043mg 0%
Isoleucine 0.662mg 0.049mg 0%
Leucine 1.168mg 0.084mg 0%
Lysine 1.32mg 0.066mg 0%
Methionine 0.425mg 0.022mg 0%
Phenylalanine 0.561mg 0.05mg 0%
Valine 0.74mg 0.071mg 0%
Histidine 0.423mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +486.5%
Contains more FatsFats +3448.7%
Contains more WaterWater +242.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.6g

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +23172.2%
Contains more Poly. FatPolyunsaturated fat +7094.7%
Contains less Sat. FatSaturated fat -98.7%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.