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  6. Halibut raw vs. Asparagus

Halibut raw vs. Asparagus — In-Depth Nutrition Comparison

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How are halibut raw and asparagus different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus; however, asparagus is richer in vitamin K, iron, copper, and vitamin A.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Asparagus has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than asparagus (32).

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

Infographic

Halibut raw vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +85.7%
Contains more PotassiumPotassium +32.7%
Contains more PhosphorusPhosphorus +215.4%
Contains more SeleniumSelenium +1487%
Contains more CalciumCalcium +700%
Contains more IronIron +224.2%
Contains more CopperCopper +530%
Contains more ZincZinc +35%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1216.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +286.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +171.4%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin KVitamin K +41500%
Contains more FolateFolate +5100%
~equal in Vitamin B5 ~0.274mg

All nutrients comparison - raw data values

Nutrient Halibut raw Asparagus DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 2.3µg 62%
Vitamin B12 1µg 0µg 42%
Vitamin K 0.1µg 41.6µg 35%
Vitamin B6 0.42mg 0.091mg 25%
Protein 14.37g 2.2g 24%
Fats 13.84g 0.12g 21%
Monounsaturated fat 8.378g 0g 21%
Iron 0.66mg 2.14mg 19%
Copper 0.03mg 0.189mg 18%
Phosphorus 164mg 52mg 16%
Cholesterol 46mg 0mg 15%
Folate 1µg 52µg 13%
Saturated fat 2.419g 0.04g 11%
Polyunsaturated fat 1.367g 0.05g 9%
Calories 186kcal 20kcal 8%
Fiber 0g 2.1g 8%
Choline 61.8mg 16mg 8%
Vitamin B1 0.06mg 0.143mg 7%
Vitamin C 0mg 5.6mg 6%
Manganese 0.012mg 0.158mg 6%
Vitamin B2 0.08mg 0.141mg 5%
Vitamin E 0.73mg 1.13mg 3%
Vitamin B3 1.5mg 0.978mg 3%
Sodium 80mg 2mg 3%
Magnesium 26mg 14mg 3%
Vitamin A 14µg 38µg 3%
Potassium 268mg 202mg 2%
Calcium 3mg 24mg 2%
Fructose 1g 1%
Zinc 0.4mg 0.54mg 1%
Carbs 0g 3.88g 1%
Net carbs 0g 1.78g N/A
Sugar 0g 1.88g N/A
Vitamin B5 0.25mg 0.274mg 0%
Tryptophan 0.161mg 0.027mg 0%
Threonine 0.63mg 0.084mg 0%
Isoleucine 0.662mg 0.075mg 0%
Leucine 1.168mg 0.128mg 0%
Lysine 1.32mg 0.104mg 0%
Methionine 0.425mg 0.031mg 0%
Phenylalanine 0.561mg 0.075mg 0%
Valine 0.74mg 0.115mg 0%
Histidine 0.423mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +553.2%
Contains more FatsFats +11433.3%
Contains more OtherOther +162.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.7%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2634%
Contains less Sat. FatSaturated fat -98.3%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.