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  6. Halibut raw vs. Salmon raw

Halibut raw vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between Halibut raw and Salmon raw

  • Salmon raw is richer than Halibut raw in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Copper, Vitamin B2, Vitamin B1, Potassium, and Folate.
  • Daily need coverage for Vitamin B12 from Salmon raw is 91% higher.
  • Halibut raw contains 2 times more Saturated Fat than Salmon raw. Halibut raw contains 2.419g of Saturated Fat, while Salmon raw contains 0.981g.

Food types used in this article are Fish, halibut, Greenland, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Halibut raw vs Salmon raw 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.
Halibut raw
Halibut raw
0
:
9
Salmon raw
Salmon raw
Contains more Calcium +300%
Contains more Iron +21.2%
Contains more Magnesium +11.5%
Contains more Phosphorus +22%
Contains more Potassium +82.8%
Contains less Sodium -45%
Contains more Zinc +60%
Contains more Copper +733.3%
Contains more Manganese +33.3%
Equal in Selenium - 36.5
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +300%
Contains more Iron +21.2%
Contains more Magnesium +11.5%
Contains more Phosphorus +22%
Contains more Potassium +82.8%
Contains less Sodium -45%
Contains more Zinc +60%
Contains more Copper +733.3%
Contains more Manganese +33.3%
Equal in Selenium - 36.5

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.
Halibut raw
Halibut raw
4
:
7
Salmon raw
Salmon raw
Contains more Vitamin A +17.5%
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +424%
Contains more Vitamin B5 +565.6%
Contains more Vitamin B6 +94.8%
Contains more Folate +2400%
Contains more Vitamin B12 +218%
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +17.5%
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +424%
Contains more Vitamin B5 +565.6%
Contains more Vitamin B6 +94.8%
Contains more Folate +2400%
Contains more Vitamin B12 +218%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut raw
Halibut raw
2
:
2
Salmon raw
Salmon raw
Contains more Fats +118.3%
Contains more Protein +38.1%
Contains more Other +250%
Equal in Water - 68.5
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +118.3%
Contains more Protein +38.1%
Contains more Other +250%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut raw
Halibut raw
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +298.4%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +85.7%
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +298.4%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +85.7%

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 Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Salmon raw Opinion
Protein 14.37g 19.84g Salmon raw
Fats 13.84g 6.34g Halibut raw
Calories 186kcal 142kcal Halibut raw
Calcium 3mg 12mg Salmon raw
Iron 0.66mg 0.8mg Salmon raw
Magnesium 26mg 29mg Salmon raw
Phosphorus 164mg 200mg Salmon raw
Potassium 268mg 490mg Salmon raw
Sodium 80mg 44mg Salmon raw
Zinc 0.4mg 0.64mg Salmon raw
Copper 0.03mg 0.25mg Salmon raw
Manganese 0.012mg 0.016mg Salmon raw
Selenium 36.5µg 36.5µg
Vitamin A 47IU 40IU Halibut raw
Vitamin A RAE 14µg 12µg Halibut raw
Vitamin E 0.73mg Halibut raw
Vitamin D 1097IU Halibut raw
Vitamin D 27.4µg Halibut raw
Vitamin B1 0.06mg 0.226mg Salmon raw
Vitamin B2 0.08mg 0.38mg Salmon raw
Vitamin B3 1.5mg 7.86mg Salmon raw
Vitamin B5 0.25mg 1.664mg Salmon raw
Vitamin B6 0.42mg 0.818mg Salmon raw
Folate 1µg 25µg Salmon raw
Vitamin B12 1µg 3.18µg Salmon raw
Vitamin K 0.1µg Halibut raw
Tryptophan 0.161mg 0.222mg Salmon raw
Threonine 0.63mg 0.87mg Salmon raw
Isoleucine 0.662mg 0.914mg Salmon raw
Leucine 1.168mg 1.613mg Salmon raw
Lysine 1.32mg 1.822mg Salmon raw
Methionine 0.425mg 0.587mg Salmon raw
Phenylalanine 0.561mg 0.775mg Salmon raw
Valine 0.74mg 1.022mg Salmon raw
Histidine 0.423mg 0.584mg Salmon raw
Cholesterol 46mg 55mg Halibut raw
Saturated Fat 2.419g 0.981g Salmon raw
Omega-3 - DHA 0.393g 1.115g Salmon raw
Omega-3 - EPA 0.526g 0.321g Halibut raw
Omega-3 - DPA 0.089g 0.287g Salmon raw
Monounsaturated Fat 8.378g 2.103g Halibut raw
Polyunsaturated fat 1.367g 2.539g Salmon raw

Which food is preferable for your diet?

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

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
95%
Halibut raw
83%
Salmon raw
Minerals Daily Need Coverage Score
37%
Halibut raw
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.438g)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 9mg)
Which food is cheaper?
Halibut raw
Halibut raw is cheaper (difference - $8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.