Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Halibut raw
  5. Compare
  6. Halibut raw vs. Matzo

Halibut raw vs. Matzo — In-Depth Nutrition Comparison

Compare

A recap on differences between halibut raw and matzo

  • Halibut raw is higher in vitamin D, vitamin B12, and vitamin B6, yet matzo is higher in iron, manganese, vitamin B1, vitamin B2, vitamin B3, and fiber.
  • Halibut raw covers your daily vitamin D needs 183% more than matzo.
  • The amount of cholesterol in matzo is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Crackers, matzo, plain.

Infographic

Halibut raw vs Matzo 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%
Matzo
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more PotassiumPotassium +139.3%
Contains more PhosphorusPhosphorus +84.3%
Contains more CalciumCalcium +333.3%
Contains more IronIron +378.8%
Contains more CopperCopper +100%
Contains more ZincZinc +70%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +5316.7%
~equal in Magnesium ~25mg
~equal in Selenium ~36.9µg

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%
Matzo
Matzo
6
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +265.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +472.2%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +159.5%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Matzo DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin B12 1µg 0µg 42%
Iron 0.66mg 3.16mg 31%
Carbs 0g 83.7g 28%
Manganese 0.012mg 0.65mg 28%
Vitamin B1 0.06mg 0.387mg 27%
Vitamin B6 0.42mg 0.115mg 23%
Monounsaturated fat 8.378g 0.127g 21%
Fats 13.84g 1.4g 19%
Vitamin B2 0.08mg 0.291mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B3 1.5mg 3.892mg 15%
Fiber 0g 3g 12%
Phosphorus 164mg 89mg 11%
Saturated fat 2.419g 0.226g 10%
Calories 186kcal 395kcal 10%
Protein 14.37g 10g 9%
Choline 61.8mg 10.8mg 9%
Polyunsaturated fat 1.367g 0.603g 5%
Potassium 268mg 112mg 5%
Vitamin E 0.73mg 0.06mg 4%
Vitamin B5 0.25mg 0.443mg 4%
Folate 1µg 17µg 4%
Sodium 80mg 0mg 3%
Zinc 0.4mg 0.68mg 3%
Copper 0.03mg 0.06mg 3%
Vitamin A 14µg 0µg 2%
Selenium 36.5µg 36.9µg 1%
Calcium 3mg 13mg 1%
Net carbs 0g 80.7g N/A
Magnesium 26mg 25mg 0%
Sugar 0g 0.29g N/A
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.161mg 0.116mg 0%
Threonine 0.63mg 0.267mg 0%
Isoleucine 0.662mg 0.371mg 0%
Leucine 1.168mg 0.692mg 0%
Lysine 1.32mg 0.193mg 0%
Methionine 0.425mg 0.176mg 0%
Phenylalanine 0.561mg 0.494mg 0%
Valine 0.74mg 0.42mg 0%
Histidine 0.423mg 0.213mg 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
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +43.7%
Contains more FatsFats +888.6%
Contains more WaterWater +1534.2%
Contains more OtherOther +153.3%
Contains more CarbsCarbs +∞%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +6496.9%
Contains more Poly. FatPolyunsaturated fat +126.7%
Contains less Sat. FatSaturated fat -90.7%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.