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  6. Halibut raw vs. Bran raw

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

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Differences between halibut raw and bran raw

  • Halibut raw has more vitamin D and vitamin B12, while bran raw has more manganese, vitamin B1, phosphorus, fiber, iron, magnesium, copper, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 244% higher.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of bran raw is 56.

The food types used in this comparison are Fish, halibut, Greenland, raw and Oat bran, raw.

Infographic

Halibut raw vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +803.8%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +111.2%
Contains more IronIron +719.7%
Contains more CopperCopper +1243.3%
Contains more ZincZinc +677.5%
Contains more PhosphorusPhosphorus +347.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +46816.7%
Contains more SeleniumSelenium +23.8%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B6Vitamin B6 +154.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +91.9%
Contains more Vitamin EVitamin E +38.4%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +497.6%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +5100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Bran raw DV% diff.
Manganese 0.012mg 5.63mg 244%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin B1 0.06mg 1.17mg 93%
Phosphorus 164mg 734mg 81%
Fiber 0g 15.4g 62%
Iron 0.66mg 5.41mg 59%
Magnesium 26mg 235mg 50%
Vitamin B12 1µg 0µg 42%
Copper 0.03mg 0.403mg 41%
Vitamin B5 0.25mg 1.494mg 25%
Zinc 0.4mg 3.11mg 25%
Carbs 0g 66.22g 22%
Vitamin B6 0.42mg 0.165mg 20%
Selenium 36.5µg 45.2µg 16%
Cholesterol 46mg 0mg 15%
Monounsaturated fat 8.378g 2.376g 15%
Folate 1µg 52µg 13%
Vitamin B2 0.08mg 0.22mg 11%
Fats 13.84g 7.03g 10%
Potassium 268mg 566mg 9%
Polyunsaturated fat 1.367g 2.766g 9%
Calcium 3mg 58mg 6%
Protein 14.37g 17.3g 6%
Saturated fat 2.419g 1.328g 5%
Choline 61.8mg 32.2mg 5%
Vitamin B3 1.5mg 0.934mg 4%
Calories 186kcal 246kcal 3%
Vitamin K 0.1µg 3.2µg 3%
Sodium 80mg 4mg 3%
Vitamin E 0.73mg 1.01mg 2%
Vitamin A 14µg 0µg 2%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.161mg 0.335mg 0%
Threonine 0.63mg 0.502mg 0%
Isoleucine 0.662mg 0.668mg 0%
Leucine 1.168mg 1.374mg 0%
Lysine 1.32mg 0.76mg 0%
Methionine 0.425mg 0.335mg 0%
Phenylalanine 0.561mg 0.908mg 0%
Valine 0.74mg 0.964mg 0%
Histidine 0.423mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +96.9%
Contains more WaterWater +972.8%
Contains more ProteinProtein +20.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +90.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +252.6%
Contains less Sat. FatSaturated fat -45.1%
Contains more Poly. FatPolyunsaturated fat +102.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.