Halibut raw vs. Pastry — In-Depth Nutrition Comparison
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A recap on differences between halibut raw and pastry
- Halibut raw is higher in vitamin B12, vitamin B6, and selenium, yet pastry is higher in vitamin B1, iron, manganese, folate, vitamin B3, and vitamin B2.
- Halibut raw covers your daily vitamin B12 needs 42% more than pastry.
- Halibut raw contains 20 times more vitamin B6 than pastry. While halibut raw contains 0.42mg of vitamin B6, pastry contains only 0.021mg.
- The amount of saturated fat in halibut raw is lower.
- The glycemic index of halibut raw is lower.
Food varieties used in this article are Fish, halibut, Greenland, raw and Puff pastry, frozen, ready-to-bake.
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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.
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more PotassiumPotassium | +339.3% |
| Contains more PhosphorusPhosphorus | +173.3% |
| Contains less SodiumSodium | -67.9% |
| Contains more SeleniumSelenium | +50.8% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +287.9% |
| Contains more CopperCopper | +280% |
| Contains more ZincZinc | +32.5% |
| Contains more ManganeseManganese | +3966.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +35.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +865.6% |
| Contains more Vitamin B1Vitamin B1 | +563.3% |
| Contains more Vitamin B2Vitamin B2 | +253.8% |
| Contains more Vitamin B3Vitamin B3 | +177.9% |
| Contains more Vitamin KVitamin K | +16000% |
| Contains more FolateFolate | +7700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 1097IU | 137% | |
| Vitamin D | 27.4µg | 137% | |
| Vitamin B12 | 1µg | 0µg | 42% |
| Fats | 13.84g | 38.1g | 37% |
| Monounsaturated fat | 8.378g | 21.597g | 33% |
| Saturated fat | 2.419g | 9.643g | 33% |
| Vitamin B6 | 0.42mg | 0.021mg | 31% |
| Vitamin B1 | 0.06mg | 0.398mg | 28% |
| Polyunsaturated fat | 1.367g | 4.894g | 24% |
| Iron | 0.66mg | 2.56mg | 24% |
| Selenium | 36.5µg | 24.2µg | 22% |
| Manganese | 0.012mg | 0.488mg | 21% |
| Folate | 1µg | 78µg | 19% |
| Calories | 186kcal | 551kcal | 18% |
| Vitamin B3 | 1.5mg | 4.168mg | 17% |
| Vitamin B2 | 0.08mg | 0.283mg | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Carbs | 0g | 45.1g | 15% |
| Phosphorus | 164mg | 60mg | 15% |
| Protein | 14.37g | 7.3g | 14% |
| Vitamin K | 0.1µg | 16.1µg | 13% |
| Choline | 61.8mg | 6.4mg | 10% |
| Copper | 0.03mg | 0.114mg | 9% |
| Sodium | 80mg | 249mg | 7% |
| Potassium | 268mg | 61mg | 6% |
| Fiber | 0g | 1.5g | 6% |
| Vitamin B5 | 0.25mg | 0mg | 5% |
| Magnesium | 26mg | 16mg | 2% |
| Vitamin A | 14µg | 0µg | 2% |
| Calcium | 3mg | 10mg | 1% |
| Zinc | 0.4mg | 0.53mg | 1% |
| Vitamin E | 0.73mg | 0.54mg | 1% |
| Net carbs | 0g | 43.6g | N/A |
| Sugar | 0g | 0.74g | N/A |
| Tryptophan | 0.161mg | 0.085mg | 0% |
| Threonine | 0.63mg | 0.196mg | 0% |
| Isoleucine | 0.662mg | 0.272mg | 0% |
| Leucine | 1.168mg | 0.508mg | 0% |
| Lysine | 1.32mg | 0.142mg | 0% |
| Methionine | 0.425mg | 0.129mg | 0% |
| Phenylalanine | 0.561mg | 0.362mg | 0% |
| Valine | 0.74mg | 0.308mg | 0% |
| Histidine | 0.423mg | 0.156mg | 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
Protein:
14.37 g
Fats:
13.84 g
Carbs:
0 g
Water:
70.27 g
Other:
1.52 g
Protein:
7.3 g
Fats:
38.1 g
Carbs:
45.1 g
Water:
8.5 g
Other:
1 g
| Contains more ProteinProtein | +96.8% |
| Contains more WaterWater | +726.7% |
| Contains more OtherOther | +52% |
| Contains more FatsFats | +175.3% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.419 g
Monounsaturated fat:
Mono. Fat
8.378 g
Polyunsaturated fat:
Poly. Fat
1.367 g
Saturated fat:
Sat. Fat
9.643 g
Monounsaturated fat:
Mono. Fat
21.597 g
Polyunsaturated fat:
Poly. Fat
4.894 g
| Contains less Sat. FatSaturated fat | -74.9% |
| Contains more Mono. FatMonounsaturated fat | +157.8% |
| Contains more Poly. FatPolyunsaturated fat | +258% |