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  6. Halibut raw vs. Omelette

Halibut raw vs. Omelette — In-Depth Nutrition Comparison

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How are halibut raw and omelette different?

  • Halibut raw is richer in vitamin D, vitamin B6, selenium, and vitamin B12, while omelette is higher in choline, vitamin B2, vitamin B5, vitamin A, and iron.
  • Halibut raw covers your daily need for vitamin D, 171% more than omelette.
  • Halibut raw contains 3 times more vitamin B6 than omelette. Halibut raw contains 0.42mg of vitamin B6, while omelette contains 0.143mg.
  • Halibut raw is lower in cholesterol.

Fish, halibut, Greenland, raw and Egg, whole, cooked, omelet types were used in this article.

Infographic

Halibut raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +136.4%
Contains more PotassiumPotassium +129.1%
Contains less SodiumSodium -48.4%
Contains more SeleniumSelenium +41.5%
Contains more CalciumCalcium +1500%
Contains more IronIron +124.2%
Contains more CopperCopper +110%
Contains more ZincZinc +172.5%
Contains more ManganeseManganese +100%
~equal in Phosphorus ~167mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin DVitamin D +1511.8%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +2243.8%
Contains more Vitamin B6Vitamin B6 +193.7%
Contains more Vitamin B12Vitamin B12 +31.6%
Contains more Vitamin AVitamin A +1128.6%
Contains more Vitamin EVitamin E +76.7%
Contains more Vitamin B2Vitamin B2 +382.5%
Contains more Vitamin B5Vitamin B5 +415.6%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +3800%
Contains more CholineCholine +300.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Omelette DV% diff.
Vitamin D 27.4µg 1.7µg 129%
Vitamin D 1097IU 69IU 129%
Cholesterol 46mg 313mg 89%
Choline 61.8mg 247.6mg 34%
Vitamin B2 0.08mg 0.386mg 24%
Vitamin B6 0.42mg 0.143mg 21%
Vitamin B5 0.25mg 1.289mg 21%
Selenium 36.5µg 25.8µg 19%
Vitamin A 14µg 172µg 18%
Vitamin B12 1µg 0.76µg 10%
Folate 1µg 39µg 10%
Iron 0.66mg 1.48mg 10%
Vitamin B3 1.5mg 0.064mg 9%
Monounsaturated fat 8.378g 4.843g 9%
Polyunsaturated fat 1.367g 2.712g 9%
Protein 14.37g 10.57g 8%
Zinc 0.4mg 1.09mg 6%
Calcium 3mg 48mg 5%
Copper 0.03mg 0.063mg 4%
Saturated fat 2.419g 3.319g 4%
Potassium 268mg 117mg 4%
Vitamin E 0.73mg 1.29mg 4%
Magnesium 26mg 11mg 4%
Vitamin K 0.1µg 4.5µg 4%
Sodium 80mg 155mg 3%
Fats 13.84g 11.66g 3%
Calories 186kcal 154kcal 2%
Vitamin B1 0.06mg 0.034mg 2%
Manganese 0.012mg 0.024mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.31g N/A
Phosphorus 164mg 167mg 0%
Trans fat 0.709g N/A
Tryptophan 0.161mg 0.14mg 0%
Threonine 0.63mg 0.467mg 0%
Isoleucine 0.662mg 0.565mg 0%
Leucine 1.168mg 0.913mg 0%
Lysine 1.32mg 0.767mg 0%
Methionine 0.425mg 0.319mg 0%
Phenylalanine 0.561mg 0.572mg 0%
Valine 0.74mg 0.722mg 0%
Histidine 0.423mg 0.26mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0.049g N/A
Omega-3 - DPA 0.089g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +36%
Contains more FatsFats +18.7%
Contains more OtherOther +52%
Contains more CarbsCarbs +∞%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -27.1%
Contains more Mono. FatMonounsaturated fat +73%
Contains more Poly. FatPolyunsaturated fat +98.4%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.