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  6. Halibut raw vs. Lentil soup

Halibut raw vs. Lentil soup — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and lentil soup

  • Halibut raw is higher in selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3, yet lentil soup is higher in iron.
  • Halibut raw covers your daily selenium needs 66% more than lentil soup.
  • Halibut raw contains 15 times more cholesterol than lentil soup. While halibut raw contains 46mg of cholesterol, lentil soup contains only 3mg.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Halibut raw vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +188.9%
Contains more PotassiumPotassium +86.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +121.6%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +12066.7%
Contains more CalciumCalcium +466.7%
Contains more IronIron +62.1%
Contains more CopperCopper +133.3%
Contains more ManganeseManganese +900%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +175.2%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +733.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more FolateFolate +1900%

All nutrients comparison - raw data values

Nutrient Halibut raw Lentil soup DV% diff.
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Selenium 36.5µg 0.3µg 66%
Vitamin B12 1µg 0.12µg 37%
Vitamin B6 0.42mg 0.09mg 25%
Protein 14.37g 3.74g 21%
Fats 13.84g 1.12g 20%
Monounsaturated fat 8.378g 0.52g 20%
Sodium 80mg 532mg 20%
Cholesterol 46mg 3mg 14%
Phosphorus 164mg 74mg 13%
Choline 61.8mg 11%
Saturated fat 2.419g 0.45g 9%
Polyunsaturated fat 1.367g 0.13g 8%
Calories 186kcal 56kcal 7%
Vitamin B3 1.5mg 0.545mg 6%
Folate 1µg 20µg 5%
Vitamin E 0.73mg 5%
Manganese 0.012mg 0.12mg 5%
Iron 0.66mg 1.07mg 5%
Copper 0.03mg 0.07mg 4%
Potassium 268mg 144mg 4%
Magnesium 26mg 9mg 4%
Vitamin B2 0.08mg 0.045mg 3%
Carbs 0g 8.16g 3%
Vitamin B5 0.25mg 0.14mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B1 0.06mg 0.07mg 1%
Vitamin A 14µg 7µg 1%
Zinc 0.4mg 0.3mg 1%
Calcium 3mg 17mg 1%
Net carbs 0g 8.16g N/A
Vitamin K 0.1µg 0%
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 N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +284.2%
Contains more FatsFats +1135.7%
Contains more OtherOther +23.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +1511.2%
Contains more Poly. FatPolyunsaturated fat +951.5%
Contains less Sat. FatSaturated fat -81.4%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.