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  6. Halibut raw vs. Porridge

Halibut raw vs. Porridge — In-Depth Nutrition Comparison

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Differences between halibut raw and porridge

  • Halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and potassium, while porridge has more iron and calcium.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • The amount of cholesterol in porridge is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of porridge is 66.

The food types used in this comparison are Fish, halibut, Greenland, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Halibut raw vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +420%
Contains more PotassiumPotassium +1575%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +993.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1203.6%
Contains more CalciumCalcium +2800%
Contains more IronIron +466.7%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -92.5%

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +188.5%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B6Vitamin B6 +3130.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Halibut raw Porridge DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 2.8µg 61%
Vitamin B12 1µg 0µg 42%
Iron 0.66mg 3.74mg 39%
Vitamin B6 0.42mg 0.013mg 31%
Protein 14.37g 1.44g 26%
Phosphorus 164mg 15mg 21%
Monounsaturated fat 8.378g 0.028g 21%
Fats 13.84g 0.21g 21%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.033g 11%
Choline 61.8mg 11%
Calcium 3mg 87mg 8%
Polyunsaturated fat 1.367g 0.114g 8%
Potassium 268mg 16mg 7%
Calories 186kcal 50kcal 7%
Vitamin B3 1.5mg 0.52mg 6%
Magnesium 26mg 5mg 5%
Vitamin E 0.73mg 0.02mg 5%
Vitamin B5 0.25mg 0.071mg 4%
Vitamin B2 0.08mg 0.025mg 4%
Carbs 0g 10.52g 4%
Sodium 80mg 6mg 3%
Folate 1µg 12µg 3%
Vitamin A 14µg 0µg 2%
Zinc 0.4mg 0.13mg 2%
Fiber 0g 0.5g 2%
Manganese 0.012mg 0mg 1%
Copper 0.03mg 0.04mg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 0.03g N/A
Vitamin B1 0.06mg 0.055mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.161mg 0.02mg 0%
Threonine 0.63mg 0.045mg 0%
Isoleucine 0.662mg 0.063mg 0%
Leucine 1.168mg 0.11mg 0%
Lysine 1.32mg 0.037mg 0%
Methionine 0.425mg 0.027mg 0%
Phenylalanine 0.561mg 0.078mg 0%
Valine 0.74mg 0.07mg 0%
Histidine 0.423mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +897.9%
Contains more FatsFats +6490.5%
Contains more OtherOther +590.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.7%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +29821.4%
Contains more Poly. FatPolyunsaturated fat +1099.1%
Contains less Sat. FatSaturated fat -98.6%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.