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  6. Halibut raw vs. Goat cheese

Halibut raw vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and goat cheese

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6, yet goat cheese is higher in copper, vitamin B2, phosphorus, calcium, and vitamin A.
  • Halibut raw covers your daily vitamin D needs 179% more than goat cheese.
  • Halibut raw contains 10 times more selenium than goat cheese. While halibut raw contains 36.5µg of selenium, goat cheese contains only 3.8µg.
  • The amount of saturated fat in halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Cheese, goat, semisoft type.

Infographic

Halibut raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +69.6%
Contains less SodiumSodium -80.7%
Contains more SeleniumSelenium +860.5%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +9833.3%
Contains more IronIron +145.5%
Contains more CopperCopper +1780%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +128.7%
Contains more ManganeseManganese +675%

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +180.8%
Contains more Vitamin DVitamin D +5380%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +354.5%
Contains more CholineCholine +301.3%
Contains more Vitamin AVitamin A +2807.1%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +745%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Goat cheese DV% diff.
Vitamin D 27.4µg 0.5µg 135%
Vitamin D 1097IU 22IU 134%
Saturated fat 2.419g 20.639g 83%
Selenium 36.5µg 3.8µg 59%
Copper 0.03mg 0.564mg 59%
Vitamin B2 0.08mg 0.676mg 46%
Vitamin A 14µg 407µg 44%
Vitamin B12 1µg 0.22µg 33%
Calcium 3mg 298mg 30%
Phosphorus 164mg 375mg 30%
Vitamin B6 0.42mg 0.06mg 28%
Fats 13.84g 29.84g 25%
Sodium 80mg 415mg 15%
Protein 14.37g 21.58g 14%
Iron 0.66mg 1.62mg 12%
Cholesterol 46mg 79mg 11%
Calories 186kcal 364kcal 9%
Choline 61.8mg 15.4mg 8%
Monounsaturated fat 8.378g 6.808g 4%
Manganese 0.012mg 0.093mg 4%
Polyunsaturated fat 1.367g 0.709g 4%
Vitamin E 0.73mg 0.26mg 3%
Potassium 268mg 158mg 3%
Vitamin B3 1.5mg 1.148mg 2%
Vitamin K 0.1µg 2.5µg 2%
Zinc 0.4mg 0.66mg 2%
Vitamin B5 0.25mg 0.19mg 1%
Magnesium 26mg 29mg 1%
Vitamin B1 0.06mg 0.072mg 1%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Sugar 0g 0.12g N/A
Folate 1µg 2µg 0%
Tryptophan 0.161mg 0.227mg 0%
Threonine 0.63mg 0.805mg 0%
Isoleucine 0.662mg 0.893mg 0%
Leucine 1.168mg 1.861mg 0%
Lysine 1.32mg 1.549mg 0%
Methionine 0.425mg 0.575mg 0%
Phenylalanine 0.561mg 0.859mg 0%
Valine 0.74mg 1.485mg 0%
Histidine 0.423mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more WaterWater +54.4%
Contains more ProteinProtein +50.2%
Contains more FatsFats +115.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +93.4%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +92.8%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.