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  6. Halibut raw vs. Mustard

Halibut raw vs. Mustard — In-Depth Nutrition Comparison

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The main differences between halibut raw and mustard

  • Halibut raw is richer in vitamin D, vitamin B12, and vitamin B6, yet mustard is richer in manganese, fiber, iron, and vitamin B1.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Mustard contains less cholesterol.
  • Halibut raw has a lower glycemic index than mustard.

Food types used in this article are Fish, halibut, Greenland, raw and Mustard, prepared, yellow.

Infographic

Halibut raw vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +76.3%
Contains more PhosphorusPhosphorus +51.9%
Contains less SodiumSodium -92.8%
Contains more MagnesiumMagnesium +84.6%
Contains more CalciumCalcium +2000%
Contains more IronIron +143.9%
Contains more CopperCopper +146.7%
Contains more ZincZinc +60%
Contains more ManganeseManganese +3416.7%
~equal in Selenium ~33.5µg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin EVitamin E +102.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +165.5%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +175.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +600%
~equal in Vitamin B5 ~0.254mg

All nutrients comparison - raw data values

Nutrient Halibut raw Mustard DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Sodium 80mg 1104mg 45%
Vitamin B12 1µg 0µg 42%
Vitamin B6 0.42mg 0.07mg 27%
Protein 14.37g 3.74g 21%
Manganese 0.012mg 0.422mg 18%
Fats 13.84g 3.34g 16%
Fiber 0g 4g 16%
Monounsaturated fat 8.378g 2.182g 15%
Cholesterol 46mg 0mg 15%
Iron 0.66mg 1.61mg 12%
Saturated fat 2.419g 0.214g 10%
Vitamin B1 0.06mg 0.177mg 10%
Phosphorus 164mg 108mg 8%
Choline 61.8mg 22.4mg 7%
Calories 186kcal 60kcal 6%
Vitamin B3 1.5mg 0.565mg 6%
Calcium 3mg 63mg 6%
Copper 0.03mg 0.074mg 5%
Selenium 36.5µg 33.5µg 5%
Magnesium 26mg 48mg 5%
Polyunsaturated fat 1.367g 0.774g 4%
Potassium 268mg 152mg 3%
Folate 1µg 7µg 2%
Carbs 0g 5.83g 2%
Zinc 0.4mg 0.64mg 2%
Vitamin E 0.73mg 0.36mg 2%
Vitamin K 0.1µg 1.4µg 1%
Vitamin A 14µg 5µg 1%
Vitamin B2 0.08mg 0.07mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 1.83g N/A
Sugar 0g 0.92g N/A
Starch 0.64g 0%
Vitamin B5 0.25mg 0.254mg 0%
Trans fat 0.009g N/A
Tryptophan 0.161mg 0.009mg 0%
Threonine 0.63mg 0.167mg 0%
Isoleucine 0.662mg 0.146mg 0%
Leucine 1.168mg 0.292mg 0%
Lysine 1.32mg 0.264mg 0%
Methionine 0.425mg 0.076mg 0%
Phenylalanine 0.561mg 0.161mg 0%
Valine 0.74mg 0.189mg 0%
Histidine 0.423mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +284.2%
Contains more FatsFats +314.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.1%
Contains more OtherOther +121.7%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +284%
Contains more Poly. FatPolyunsaturated fat +76.6%
Contains less Sat. FatSaturated fat -91.2%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.