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  6. Halibut raw vs. Corn raw

Halibut raw vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and corn raw

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, yet corn raw is higher in folate, vitamin B5, and fiber.
  • Halibut raw covers your daily vitamin D needs 183% more than corn raw.
  • The amount of cholesterol in corn raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Corn, sweet, yellow, raw.

Infographic

Halibut raw vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +50%
Contains more IronIron +26.9%
Contains more PhosphorusPhosphorus +84.3%
Contains more SeleniumSelenium +5983.3%
Contains more MagnesiumMagnesium +42.3%
Contains more CopperCopper +80%
Contains more ZincZinc +15%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +1258.3%
~equal in Potassium ~270mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +55.6%
Contains more Vitamin EVitamin E +942.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B6Vitamin B6 +351.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +168.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +4100%

All nutrients comparison - raw data values

Nutrient Halibut raw Corn raw DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 0.6µg 65%
Vitamin B12 1µg 0µg 42%
Vitamin B6 0.42mg 0.093mg 25%
Protein 14.37g 3.27g 22%
Monounsaturated fat 8.378g 0.432g 20%
Fats 13.84g 1.35g 19%
Cholesterol 46mg 0mg 15%
Phosphorus 164mg 89mg 11%
Folate 1µg 42µg 10%
Saturated fat 2.419g 0.325g 10%
Vitamin B5 0.25mg 0.717mg 9%
Vitamin B1 0.06mg 0.155mg 8%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Choline 61.8mg 23mg 7%
Manganese 0.012mg 0.163mg 7%
Polyunsaturated fat 1.367g 0.487g 6%
Carbs 0g 18.7g 6%
Calories 186kcal 86kcal 5%
Vitamin E 0.73mg 0.07mg 4%
Copper 0.03mg 0.054mg 3%
Sodium 80mg 15mg 3%
Magnesium 26mg 37mg 3%
Fructose 1.94g 2%
Vitamin B2 0.08mg 0.055mg 2%
Vitamin B3 1.5mg 1.77mg 2%
Starch 5.7g 2%
Iron 0.66mg 0.52mg 2%
Zinc 0.4mg 0.46mg 1%
Vitamin A 14µg 9µg 1%
Net carbs 0g 16.7g N/A
Calcium 3mg 2mg 0%
Potassium 268mg 270mg 0%
Sugar 0g 6.26g N/A
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.161mg 0.023mg 0%
Threonine 0.63mg 0.129mg 0%
Isoleucine 0.662mg 0.129mg 0%
Leucine 1.168mg 0.348mg 0%
Lysine 1.32mg 0.137mg 0%
Methionine 0.425mg 0.067mg 0%
Phenylalanine 0.561mg 0.15mg 0%
Valine 0.74mg 0.185mg 0%
Histidine 0.423mg 0.089mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Linoleic acid 0.468g 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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +339.4%
Contains more FatsFats +925.2%
Contains more OtherOther +141.3%
Contains more CarbsCarbs +∞%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1839.4%
Contains more Poly. FatPolyunsaturated fat +180.7%
Contains less Sat. FatSaturated fat -86.6%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.