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Halibut vs Pacific saury - In-Depth Nutrition Comparison

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Significant differences between Halibut and Pacific saury

  • Halibut has more Vitamin D, Selenium, and Vitamin B6, however Pacific saury is richer in Vitamin B12, Vitamin B5, Manganese, Phosphorus, and Calcium.
  • Halibut covers your daily Vitamin D needs 166% more than Pacific saury.
  • Pacific saury has 21 times less Saturated Fat than Halibut. Halibut has 2.419g of Saturated Fat, while Pacific saury has 0.118g.

Specific food types used in this comparison are Fish, halibut, Greenland, raw and Fish, pike, northern, raw.

Infographic

Halibut vs Pacific saury 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Halibut
Halibut
2
:
6
Pacific saury
Pacific saury
Contains more Iron +20%
Contains more Calcium +1800%
Contains more Magnesium +19.2%
Contains more Phosphorus +34.1%
Contains less Sodium -51.3%
Contains more Zinc +67.5%
Contains more Copper +70%
Equal in Potassium - 259
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Iron +20%
Contains more Calcium +1800%
Contains more Magnesium +19.2%
Contains more Phosphorus +34.1%
Contains less Sodium -51.3%
Contains more Zinc +67.5%
Contains more Copper +70%
Equal in Potassium - 259

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Halibut
Halibut
5
:
6
Pacific saury
Pacific saury
Contains more Vitamin E +265%
Contains more Vitamin D +996%
Contains more Vitamin B2 +27%
Contains more Vitamin B6 +259%
Contains more Vitamin A +48.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +200%
Contains more Folate +1400%
Contains more Vitamin B12 +100%
Equal in Vitamin B1 - 0.058
Equal in Vitamin K - 0.1
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin E +265%
Contains more Vitamin D +996%
Contains more Vitamin B2 +27%
Contains more Vitamin B6 +259%
Contains more Vitamin A +48.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +200%
Contains more Folate +1400%
Contains more Vitamin B12 +100%
Equal in Vitamin B1 - 0.058
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut
Halibut
2
:
2
Pacific saury
Pacific saury
Contains more Fats +1905.8%
Contains more Other +34.5%
Contains more Protein +34%
Contains more Water +12.3%
Halibut
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Pacific saury
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +1905.8%
Contains more Other +34.5%
Contains more Protein +34%
Contains more Water +12.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut
Halibut
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +5236.3%
Contains more Polyunsaturated fat +576.7%
Contains less Saturated Fat -95.1%
Halibut
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Pacific saury
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +5236.3%
Contains more Polyunsaturated fat +576.7%
Contains less Saturated Fat -95.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Halibut Pacific saury
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut Pacific saury Opinion
Protein 14.37g 19.26g Pacific saury
Fats 13.84g 0.69g Halibut
Calories 186kcal 88kcal Halibut
Calcium 3mg 57mg Pacific saury
Iron 0.66mg 0.55mg Halibut
Magnesium 26mg 31mg Pacific saury
Phosphorus 164mg 220mg Pacific saury
Potassium 268mg 259mg Halibut
Sodium 80mg 39mg Pacific saury
Zinc 0.4mg 0.67mg Pacific saury
Copper 0.03mg 0.051mg Pacific saury
Vitamin A 47IU 70IU Pacific saury
Vitamin A RAE 14µg 21µg Pacific saury
Vitamin E 0.73mg 0.2mg Halibut
Vitamin D 1097IU 99IU Halibut
Vitamin D 27.4µg 2.5µg Halibut
Vitamin C 0mg 3.8mg Pacific saury
Vitamin B1 0.06mg 0.058mg Halibut
Vitamin B2 0.08mg 0.063mg Halibut
Vitamin B3 1.5mg 2.3mg Pacific saury
Vitamin B5 0.25mg 0.75mg Pacific saury
Vitamin B6 0.42mg 0.117mg Halibut
Folate 1µg 15µg Pacific saury
Vitamin B12 1µg 2µg Pacific saury
Vitamin K 0.1µg 0.1µg
Tryptophan 0.161mg 0.216mg Pacific saury
Threonine 0.63mg 0.844mg Pacific saury
Isoleucine 0.662mg 0.887mg Pacific saury
Leucine 1.168mg 1.565mg Pacific saury
Lysine 1.32mg 1.768mg Pacific saury
Methionine 0.425mg 0.57mg Pacific saury
Phenylalanine 0.561mg 0.752mg Pacific saury
Valine 0.74mg 0.992mg Pacific saury
Histidine 0.423mg 0.567mg Pacific saury
Cholesterol 46mg 39mg Pacific saury
Saturated Fat 2.419g 0.118g Pacific saury
Omega-3 - DHA 0.393g 0.074g Halibut
Omega-3 - EPA 0.526g 0.033g Halibut
Omega-3 - DPA 0.089g 0.014g Halibut
Monounsaturated Fat 8.378g 0.157g Halibut
Polyunsaturated fat 1.367g 0.202g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
95%
Halibut
42%
Pacific saury
Minerals Daily Need Coverage Score
21%
Halibut
27%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 2.301g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/nutrients
  2. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.