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Halibut raw vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between halibut raw and oats?

  • Halibut raw is richer in vitamin D and vitamin B12, while oats are higher in manganese, copper, vitamin B1, phosphorus, iron, fiber, magnesium, and zinc.
  • Oats' daily need coverage for manganese is 213% higher.
  • Oats have a higher glycemic index (59) than halibut raw (0).

We used Fish, halibut, Greenland, raw and Oats types in this comparison.

Infographic

Halibut raw vs Oats infographic
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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%
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +580.8%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +60.1%
Contains more IronIron +615.2%
Contains more CopperCopper +1986.7%
Contains more ZincZinc +892.5%
Contains more PhosphorusPhosphorus +218.9%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +40866.7%

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%
Oats
4
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +56.1%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1171.7%
Contains more Vitamin B2Vitamin B2 +73.8%
Contains more Vitamin B5Vitamin B5 +439.6%
Contains more FolateFolate +5500%
~equal in Vitamin C ~0mg

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
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +100.6%
Contains more WaterWater +754.9%
Contains more ProteinProtein +17.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +13.2%

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +284.7%
Contains less Sat. FatSaturated fat -49.7%
Contains more Poly. FatPolyunsaturated fat +85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Oats
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Halibut raw Oats DV% diff.
Manganese 0.012mg 4.916mg 213%
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Copper 0.03mg 0.626mg 66%
Selenium 36.5µg 66%
Vitamin B1 0.06mg 0.763mg 59%
Phosphorus 164mg 523mg 51%
Iron 0.66mg 4.72mg 51%
Fiber 0g 10.6g 42%
Vitamin B12 1µg 0µg 42%
Magnesium 26mg 177mg 36%
Zinc 0.4mg 3.97mg 32%
Vitamin B6 0.42mg 0.119mg 23%
Carbs 0g 66.27g 22%
Vitamin B5 0.25mg 1.349mg 22%
Monounsaturated fat 8.378g 2.178g 16%
Cholesterol 46mg 0mg 15%
Folate 1µg 56µg 14%
Choline 61.8mg 11%
Fats 13.84g 6.9g 11%
Calories 186kcal 389kcal 10%
Polyunsaturated fat 1.367g 2.535g 8%
Saturated fat 2.419g 1.217g 5%
Vitamin B2 0.08mg 0.139mg 5%
Protein 14.37g 16.89g 5%
Vitamin E 0.73mg 5%
Potassium 268mg 429mg 5%
Calcium 3mg 54mg 5%
Vitamin B3 1.5mg 0.961mg 3%
Sodium 80mg 2mg 3%
Vitamin A 14µg 0µg 2%
Net carbs 0g 55.67g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.234mg 0%
Threonine 0.63mg 0.575mg 0%
Isoleucine 0.662mg 0.694mg 0%
Leucine 1.168mg 1.284mg 0%
Lysine 1.32mg 0.701mg 0%
Methionine 0.425mg 0.312mg 0%
Phenylalanine 0.561mg 0.895mg 0%
Valine 0.74mg 0.937mg 0%
Histidine 0.423mg 0.405mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Halibut raw
30%
Oats
Minerals Daily Need Coverage Score
37%
Halibut raw
154%
Oats

Comparison summary

Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 1.202g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $4.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.