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  6. Halibut raw vs. Prunes

Halibut raw vs. Prunes — In-Depth Nutrition Comparison

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How are halibut raw and prunes different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6; however, prunes are richer in vitamin K, fiber, copper, vitamin A, and potassium.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Prunes have less cholesterol.
  • Halibut raw has a lower glycemic index (0) than prunes (29).

Fish, halibut, Greenland, raw and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Halibut raw vs Prunes 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%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more PhosphorusPhosphorus +137.7%
Contains more SeleniumSelenium +12066.7%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +173.1%
Contains more IronIron +40.9%
Contains more CopperCopper +836.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +2391.7%
~equal in Zinc ~0.44mg

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%
Prunes
Prunes
7
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin EVitamin E +69.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +511.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +178.6%
Contains more Vitamin B2Vitamin B2 +132.5%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin KVitamin K +59400%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Halibut raw Prunes DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 0.3µg 66%
Vitamin K 0.1µg 59.5µg 50%
Vitamin B12 1µg 0µg 42%
Fiber 0g 7.1g 28%
Copper 0.03mg 0.281mg 28%
Protein 14.37g 2.18g 24%
Carbs 0g 63.88g 21%
Fats 13.84g 0.38g 21%
Monounsaturated fat 8.378g 0.053g 21%
Vitamin B6 0.42mg 0.205mg 17%
Fructose 12.45g 16%
Cholesterol 46mg 0mg 15%
Phosphorus 164mg 69mg 14%
Potassium 268mg 732mg 14%
Manganese 0.012mg 0.299mg 12%
Saturated fat 2.419g 0.088g 11%
Choline 61.8mg 10.1mg 9%
Polyunsaturated fat 1.367g 0.062g 9%
Vitamin B2 0.08mg 0.186mg 8%
Calcium 3mg 43mg 4%
Magnesium 26mg 41mg 4%
Sodium 80mg 2mg 3%
Vitamin A 14µg 39µg 3%
Iron 0.66mg 0.93mg 3%
Vitamin B5 0.25mg 0.422mg 3%
Calories 186kcal 240kcal 3%
Vitamin E 0.73mg 0.43mg 2%
Starch 5.11g 2%
Vitamin B3 1.5mg 1.882mg 2%
Vitamin B1 0.06mg 0.051mg 1%
Folate 1µg 4µg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Zinc 0.4mg 0.44mg 0%
Tryptophan 0.161mg 0.025mg 0%
Threonine 0.63mg 0.049mg 0%
Isoleucine 0.662mg 0.041mg 0%
Leucine 1.168mg 0.066mg 0%
Lysine 1.32mg 0.05mg 0%
Methionine 0.425mg 0.016mg 0%
Phenylalanine 0.561mg 0.052mg 0%
Valine 0.74mg 0.056mg 0%
Histidine 0.423mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +559.2%
Contains more FatsFats +3542.1%
Contains more WaterWater +127.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +73.7%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +15707.5%
Contains more Poly. FatPolyunsaturated fat +2104.8%
Contains less Sat. FatSaturated fat -96.4%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.