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Halibut raw vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and quinoa

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6, yet quinoa is higher in manganese, copper, fiber, and iron.
  • Halibut raw covers your daily vitamin D needs 183% more than quinoa.
  • The amount of cholesterol in quinoa is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Quinoa, cooked.

Infographic

Halibut raw vs Quinoa 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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +55.8%
Contains more SeleniumSelenium +1203.6%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +466.7%
Contains more IronIron +125.8%
Contains more CopperCopper +540%
Contains more ZincZinc +172.5%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +5158.3%
~equal in Phosphorus ~152mg

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%
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +264.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +168.7%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more FolateFolate +4100%
~equal in Vitamin C ~0mg

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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +226.6%
Contains more FatsFats +620.8%
Contains more OtherOther +97.4%
Contains more CarbsCarbs +∞%
~equal in Water ~71.61g

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1486.7%
Contains more Poly. FatPolyunsaturated fat +26.8%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Quinoa
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Quinoa DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 2.8µg 61%
Vitamin B12 1µg 0µg 42%
Manganese 0.012mg 0.631mg 27%
Vitamin B6 0.42mg 0.123mg 23%
Monounsaturated fat 8.378g 0.528g 20%
Protein 14.37g 4.4g 20%
Fats 13.84g 1.92g 18%
Copper 0.03mg 0.192mg 18%
Cholesterol 46mg 0mg 15%
Fiber 0g 2.8g 11%
Folate 1µg 42µg 10%
Iron 0.66mg 1.49mg 10%
Saturated fat 2.419g 0.231g 10%
Magnesium 26mg 64mg 9%
Starch 17.63g 7%
Choline 61.8mg 23mg 7%
Vitamin B3 1.5mg 0.412mg 7%
Carbs 0g 21.3g 7%
Zinc 0.4mg 1.09mg 6%
Vitamin B5 0.25mg 5%
Vitamin B1 0.06mg 0.107mg 4%
Calories 186kcal 120kcal 3%
Sodium 80mg 7mg 3%
Potassium 268mg 172mg 3%
Vitamin B2 0.08mg 0.11mg 2%
Vitamin A 14µg 0µg 2%
Phosphorus 164mg 152mg 2%
Polyunsaturated fat 1.367g 1.078g 2%
Vitamin E 0.73mg 0.63mg 1%
Calcium 3mg 17mg 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.161mg 0.052mg 0%
Threonine 0.63mg 0.131mg 0%
Isoleucine 0.662mg 0.157mg 0%
Leucine 1.168mg 0.261mg 0%
Lysine 1.32mg 0.239mg 0%
Methionine 0.425mg 0.096mg 0%
Phenylalanine 0.561mg 0.185mg 0%
Valine 0.74mg 0.185mg 0%
Histidine 0.423mg 0.127mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0.015g N/A
Omega-3 - DPA 0.089g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Halibut raw
11%
Quinoa
Minerals Daily Need Coverage Score
37%
Halibut raw
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 2.188g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $5)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.