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  6. Halibut raw vs. Garden asparagus

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

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How are Halibut raw and Garden asparagus different?

  • Halibut raw is higher in Vitamin D, Selenium, Vitamin B12, Vitamin B6, and Phosphorus, however, Garden asparagus is richer in Vitamin K, Iron, Copper, and Folate.
  • Daily need coverage for Vitamin D from Halibut raw is 183% higher.
  • Garden asparagus has less Cholesterol.

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

Infographic

Halibut raw vs Garden 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.
Halibut raw
Halibut raw
4
:
6
Garden asparagus
Garden asparagus
Contains more Magnesium +85.7%
Contains more Phosphorus +215.4%
Contains more Potassium +32.7%
Contains more Selenium +1487%
Contains more Calcium +700%
Contains more Iron +224.2%
Contains less Sodium -97.5%
Contains more Zinc +35%
Contains more Copper +530%
Contains more Manganese +1216.7%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +85.7%
Contains more Phosphorus +215.4%
Contains more Potassium +32.7%
Contains more Selenium +1487%
Contains more Calcium +700%
Contains more Iron +224.2%
Contains less Sodium -97.5%
Contains more Zinc +35%
Contains more Copper +530%
Contains more Manganese +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.
Halibut raw
Halibut raw
4
:
8
Garden asparagus
Garden asparagus
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.4%
Contains more Vitamin B6 +361.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1508.5%
Contains more Vitamin E +54.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +76.3%
Contains more Folate +5100%
Contains more Vitamin K +41500%
Equal in Vitamin B5 - 0.274
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.4%
Contains more Vitamin B6 +361.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1508.5%
Contains more Vitamin E +54.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +138.3%
Contains more Vitamin B2 +76.3%
Contains more Folate +5100%
Contains more Vitamin K +41500%
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut raw
Halibut raw
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +553.2%
Contains more Fats +11433.3%
Contains more Other +162.1%
Contains more Carbs +∞%
Contains more Water +32.7%
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Garden asparagus
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 Protein +553.2%
Contains more Fats +11433.3%
Contains more Other +162.1%
Contains more Carbs +∞%
Contains more Water +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut raw
Halibut raw
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2634%
Contains less Saturated Fat -98.3%
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +2634%
Contains less Saturated Fat -98.3%

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 Garden asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Garden asparagus Opinion
Net carbs 0g 1.78g Garden asparagus
Protein 14.37g 2.2g Halibut raw
Fats 13.84g 0.12g Halibut raw
Carbs 0g 3.88g Garden asparagus
Calories 186kcal 20kcal Halibut raw
Fructose 1g Garden asparagus
Sugar 0g 1.88g Halibut raw
Fiber 0g 2.1g Garden asparagus
Calcium 3mg 24mg Garden asparagus
Iron 0.66mg 2.14mg Garden asparagus
Magnesium 26mg 14mg Halibut raw
Phosphorus 164mg 52mg Halibut raw
Potassium 268mg 202mg Halibut raw
Sodium 80mg 2mg Garden asparagus
Zinc 0.4mg 0.54mg Garden asparagus
Copper 0.03mg 0.189mg Garden asparagus
Manganese 0.012mg 0.158mg Garden asparagus
Selenium 36.5µg 2.3µg Halibut raw
Vitamin A 47IU 756IU Garden asparagus
Vitamin A RAE 14µg 38µg Garden asparagus
Vitamin E 0.73mg 1.13mg Garden asparagus
Vitamin D 1097IU 0IU Halibut raw
Vitamin D 27.4µg 0µg Halibut raw
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.06mg 0.143mg Garden asparagus
Vitamin B2 0.08mg 0.141mg Garden asparagus
Vitamin B3 1.5mg 0.978mg Halibut raw
Vitamin B5 0.25mg 0.274mg Garden asparagus
Vitamin B6 0.42mg 0.091mg Halibut raw
Folate 1µg 52µg Garden asparagus
Vitamin B12 1µg 0µg Halibut raw
Vitamin K 0.1µg 41.6µg Garden asparagus
Tryptophan 0.161mg 0.027mg Halibut raw
Threonine 0.63mg 0.084mg Halibut raw
Isoleucine 0.662mg 0.075mg Halibut raw
Leucine 1.168mg 0.128mg Halibut raw
Lysine 1.32mg 0.104mg Halibut raw
Methionine 0.425mg 0.031mg Halibut raw
Phenylalanine 0.561mg 0.075mg Halibut raw
Valine 0.74mg 0.115mg Halibut raw
Histidine 0.423mg 0.049mg Halibut raw
Cholesterol 46mg 0mg Garden asparagus
Saturated Fat 2.419g 0.04g Garden asparagus
Omega-3 - DHA 0.393g 0g Halibut raw
Omega-3 - EPA 0.526g 0g Halibut raw
Omega-3 - DPA 0.089g 0g Halibut raw
Monounsaturated Fat 8.378g 0g Halibut raw
Polyunsaturated fat 1.367g 0.05g Halibut raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Halibut raw
29%
Garden asparagus
Minerals Daily Need Coverage Score
37%
Halibut raw
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 2.379g)
Which food is cheaper?
Garden asparagus
Garden asparagus is cheaper (difference - $1)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
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.

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 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.