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  6. Halibut raw vs. Pilaf

Halibut raw vs. Pilaf — In-Depth Nutrition Comparison

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Significant differences between halibut raw and pilaf

  • Halibut raw has more vitamin D and vitamin B12; however, pilaf is richer in folate, vitamin B1, manganese, vitamin B3, iron, and copper.
  • Halibut raw covers your daily vitamin D needs 183% more than pilaf.
  • Pilaf has 50 times less vitamin B12 than halibut raw. Halibut raw has 1µg of vitamin B12, while pilaf has 0.02µg.
  • Pilaf contains less cholesterol.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of halibut raw is 0.

Specific food types used in this comparison are Fish, halibut, Greenland, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Halibut raw vs Pilaf 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%
Pilaf
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +42.6%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +12.7%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +2666.7%
Contains more IronIron +269.7%
Contains more CopperCopper +453.3%
Contains more ZincZinc +152.5%
Contains more ManganeseManganese +7250%
~equal in Phosphorus ~154mg

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%
Pilaf
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +1725%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +4900%
Contains more CholineCholine +253.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +905%
Contains more Vitamin B3Vitamin B3 +308.5%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +21100%
~equal in Vitamin B2 ~0.087mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Halibut raw Pilaf DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Folate 1µg 212µg 53%
Sodium 80mg 1303mg 53%
Vitamin B1 0.06mg 0.603mg 45%
Vitamin B12 1µg 0.02µg 41%
Manganese 0.012mg 0.882mg 38%
Vitamin B3 1.5mg 6.127mg 29%
Starch 71.23g 29%
Carbs 0g 76.31g 25%
Iron 0.66mg 2.44mg 22%
Monounsaturated fat 8.378g 0.373g 20%
Fats 13.84g 1.37g 19%
Cholesterol 46mg 1mg 15%
Copper 0.03mg 0.166mg 15%
Saturated fat 2.419g 0.307g 10%
Vitamin B5 0.25mg 0.715mg 9%
Calories 186kcal 359kcal 9%
Protein 14.37g 10.42g 8%
Calcium 3mg 83mg 8%
Choline 61.8mg 17.5mg 8%
Selenium 36.5µg 32.4µg 7%
Polyunsaturated fat 1.367g 0.377g 7%
Zinc 0.4mg 1.01mg 6%
Vitamin E 0.73mg 0.04mg 5%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Potassium 268mg 188mg 2%
Vitamin B6 0.42mg 0.4mg 2%
Phosphorus 164mg 154mg 1%
Vitamin A 14µg 4µg 1%
Vitamin B2 0.08mg 0.087mg 1%
Magnesium 26mg 32mg 1%
Net carbs 0g 75.11g N/A
Sugar 0g 1.53g N/A
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.161mg 0.086mg 0%
Threonine 0.63mg 0.221mg 0%
Isoleucine 0.662mg 0.279mg 0%
Leucine 1.168mg 0.523mg 0%
Lysine 1.32mg 0.189mg 0%
Methionine 0.425mg 0.145mg 0%
Phenylalanine 0.561mg 0.32mg 0%
Valine 0.74mg 0.374mg 0%
Histidine 0.423mg 0.15mg 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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +37.9%
Contains more FatsFats +910.2%
Contains more WaterWater +774%
Contains more CarbsCarbs +∞%
Contains more OtherOther +153.9%

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +2146.1%
Contains more Poly. FatPolyunsaturated fat +262.6%
Contains less Sat. FatSaturated fat -87.3%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.