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  6. Halibut raw vs. Graham cracker

Halibut raw vs. Graham cracker — In-Depth Nutrition Comparison

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Differences between halibut raw and graham cracker

  • Halibut raw has more vitamin D, selenium, vitamin B12, and vitamin B6, while graham cracker has more manganese, iron, folate, vitamin B3, vitamin B2, and vitamin B1.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of graham cracker is 74.

The food types used in this comparison are Fish, halibut, Greenland, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Halibut raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +57.6%
Contains less SodiumSodium -82.6%
Contains more SeleniumSelenium +479.4%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +2466.7%
Contains more IronIron +472.7%
Contains more CopperCopper +466.7%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +8391.7%

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +169.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +947.5%
Contains more Vitamin EVitamin E +106.8%
Contains more Vitamin B1Vitamin B1 +341.7%
Contains more Vitamin B2Vitamin B2 +296.3%
Contains more Vitamin B3Vitamin B3 +195.9%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +9000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Graham cracker DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 6.3µg 55%
Manganese 0.012mg 1.019mg 44%
Vitamin B12 1µg 0µg 42%
Iron 0.66mg 3.78mg 39%
Polyunsaturated fat 1.367g 5.388g 27%
Carbs 0g 77.66g 26%
Folate 1µg 91µg 23%
Vitamin B6 0.42mg 0.156mg 20%
Starch 46.56g 19%
Vitamin B3 1.5mg 4.439mg 18%
Vitamin B2 0.08mg 0.317mg 18%
Vitamin B1 0.06mg 0.265mg 17%
Copper 0.03mg 0.17mg 16%
Sodium 80mg 459mg 16%
Cholesterol 46mg 0mg 15%
Monounsaturated fat 8.378g 2.509g 15%
Protein 14.37g 6.69g 15%
Fiber 0g 3.4g 14%
Calories 186kcal 430kcal 12%
Vitamin K 0.1µg 14.3µg 12%
Choline 61.8mg 5.9mg 10%
Calcium 3mg 77mg 7%
Vitamin E 0.73mg 1.51mg 5%
Fats 13.84g 10.6g 5%
Zinc 0.4mg 0.96mg 5%
Saturated fat 2.419g 1.633g 4%
Vitamin B5 0.25mg 0.42mg 3%
Potassium 268mg 170mg 3%
Magnesium 26mg 40mg 3%
Phosphorus 164mg 185mg 3%
Vitamin A 14µg 0µg 2%
Fructose 0.99g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +114.8%
Contains more FatsFats +30.6%
Contains more WaterWater +1972.9%
Contains more CarbsCarbs +∞%
~equal in Other ~1.66g

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +233.9%
Contains less Sat. FatSaturated fat -32.5%
Contains more Poly. FatPolyunsaturated fat +294.1%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.