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  6. Halibut raw vs. Lettuce

Halibut raw vs. Lettuce — In-Depth Nutrition Comparison

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Differences between halibut raw and lettuce

  • Halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, while lettuce has more vitamin A, vitamin K, and manganese.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • The amount of cholesterol in lettuce is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of lettuce is 32.

The food types used in this comparison are Fish, halibut, Greenland, raw and Lettuce, green leaf, raw.

Infographic

Halibut raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +38.1%
Contains more ZincZinc +122.2%
Contains more PhosphorusPhosphorus +465.5%
Contains more SeleniumSelenium +5983.3%
Contains more CalciumCalcium +1100%
Contains more IronIron +30.3%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +1983.3%
~equal in Copper ~0.029mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +231.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +354.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2542.9%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +3700%
~equal in Vitamin B2 ~0.08mg

All nutrients comparison - raw data values

Nutrient Halibut raw Lettuce DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Vitamin K 0.1µg 126.3µg 105%
Selenium 36.5µg 0.6µg 65%
Vitamin B12 1µg 0µg 42%
Vitamin A 14µg 370µg 40%
Protein 14.37g 1.36g 26%
Vitamin B6 0.42mg 0.09mg 25%
Fats 13.84g 0.15g 21%
Monounsaturated fat 8.378g 0.006g 21%
Phosphorus 164mg 29mg 19%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.02g 11%
Manganese 0.012mg 0.25mg 10%
Vitamin C 0mg 9.2mg 10%
Calories 186kcal 15kcal 9%
Choline 61.8mg 13.6mg 9%
Folate 1µg 38µg 9%
Polyunsaturated fat 1.367g 0.082g 9%
Vitamin B3 1.5mg 0.375mg 7%
Fiber 0g 1.3g 5%
Vitamin E 0.73mg 0.22mg 3%
Iron 0.66mg 0.86mg 3%
Calcium 3mg 36mg 3%
Magnesium 26mg 13mg 3%
Zinc 0.4mg 0.18mg 2%
Vitamin B5 0.25mg 0.134mg 2%
Potassium 268mg 194mg 2%
Sodium 80mg 28mg 2%
Fructose 0.43g 1%
Vitamin B1 0.06mg 0.07mg 1%
Carbs 0g 2.87g 1%
Net carbs 0g 1.57g N/A
Sugar 0g 0.78g N/A
Copper 0.03mg 0.029mg 0%
Vitamin B2 0.08mg 0.08mg 0%
Tryptophan 0.161mg 0.009mg 0%
Threonine 0.63mg 0.059mg 0%
Isoleucine 0.662mg 0.084mg 0%
Leucine 1.168mg 0.079mg 0%
Lysine 1.32mg 0.084mg 0%
Methionine 0.425mg 0.016mg 0%
Phenylalanine 0.561mg 0.055mg 0%
Valine 0.74mg 0.07mg 0%
Histidine 0.423mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +956.6%
Contains more FatsFats +9126.7%
Contains more OtherOther +137.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.2%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +139533.3%
Contains more Poly. FatPolyunsaturated fat +1567.1%
Contains less Sat. FatSaturated fat -99.2%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.