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  6. Halibut raw vs. Rib eye steak

Halibut raw vs. Rib eye steak — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and rib eye steak

  • Halibut raw is higher in vitamin D and selenium, yet rib eye steak is higher in zinc, vitamin B12, vitamin B3, iron, vitamin B2, and vitamin B5.
  • Halibut raw covers your daily vitamin D needs 182% more than rib eye steak.
  • The amount of cholesterol in halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Halibut raw vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +18.2%
Contains more SeleniumSelenium +22.9%
Contains more CalciumCalcium +266.7%
Contains more IronIron +239.4%
Contains more CopperCopper +166.7%
Contains more ZincZinc +1377.5%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +566.7%
~equal in Potassium ~260mg
~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%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +630%
Contains more Vitamin DVitamin D +13600%
Contains more CholineCholine +26.6%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +258.8%
Contains more Vitamin B3Vitamin B3 +227.2%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin B12Vitamin B12 +110%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +500%
~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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more WaterWater +29%
Contains more OtherOther +15100%
Contains more ProteinProtein +64.9%
Contains more FatsFats +57.6%
~equal in Carbs ~0g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains more Mono. FatMonounsaturated fat +25.6%

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 Rib eye steak
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Rib eye steak DV% diff.
Vitamin D 27.4µg 0.2µg 136%
Vitamin D 1097IU 7IU 136%
Zinc 0.4mg 5.91mg 50%
Vitamin B12 1µg 2.1µg 46%
Saturated fat 2.419g 9.684g 33%
Vitamin B3 1.5mg 4.908mg 21%
Iron 0.66mg 2.24mg 20%
Protein 14.37g 23.69g 19%
Vitamin B2 0.08mg 0.287mg 16%
Fats 13.84g 21.81g 12%
Selenium 36.5µg 29.7µg 12%
Cholesterol 46mg 80mg 11%
Copper 0.03mg 0.08mg 6%
Vitamin B5 0.25mg 0.536mg 6%
Monounsaturated fat 8.378g 10.519g 5%
Calories 186kcal 291kcal 5%
Vitamin B6 0.42mg 0.477mg 4%
Vitamin E 0.73mg 0.1mg 4%
Manganese 0.012mg 0.08mg 3%
Phosphorus 164mg 152mg 2%
Choline 61.8mg 48.8mg 2%
Polyunsaturated fat 1.367g 1.027g 2%
Vitamin B1 0.06mg 0.071mg 1%
Vitamin A 14µg 8µg 1%
Sodium 80mg 54mg 1%
Vitamin K 0.1µg 1.6µg 1%
Folate 1µg 6µg 1%
Calcium 3mg 11mg 1%
Magnesium 26mg 22mg 1%
Potassium 268mg 260mg 0%
Trans fat 1.478g N/A
Tryptophan 0.161mg 0.265mg 0%
Threonine 0.63mg 1.116mg 0%
Isoleucine 0.662mg 1.103mg 0%
Leucine 1.168mg 2.041mg 0%
Lysine 1.32mg 2.269mg 0%
Methionine 0.425mg 0.641mg 0%
Phenylalanine 0.561mg 0.95mg 0%
Valine 0.74mg 1.184mg 0%
Histidine 0.423mg 0.888mg 0%
Omega-3 - EPA 0.526g 0.001g N/A
Omega-3 - DHA 0.393g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.089g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
48%
Rib eye steak
Minerals Daily Need Coverage Score
37%
Halibut raw
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 26mg)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $3)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 7.265g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.