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  6. Halibut raw vs. Brown rice

Halibut raw vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and brown rice

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, choline, and phosphorus, yet brown rice is higher in manganese and vitamin B1.
  • Halibut raw covers your daily vitamin D needs 183% more than brown rice.
  • The amount of cholesterol in brown rice is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Rice, brown, long-grain, cooked.

Infographic

Halibut raw vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more PotassiumPotassium +211.6%
Contains more IronIron +17.9%
Contains more PhosphorusPhosphorus +59.2%
Contains more SeleniumSelenium +529.3%
Contains more MagnesiumMagnesium +50%
Contains more CopperCopper +253.3%
Contains more ZincZinc +77.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +8016.7%
~equal in Calcium ~3mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +571.7%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Brown rice DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 5.8µg 56%
Manganese 0.012mg 0.974mg 42%
Vitamin B12 1µg 0µg 42%
Vitamin B6 0.42mg 0.123mg 23%
Protein 14.37g 2.74g 23%
Monounsaturated fat 8.378g 0.369g 20%
Fats 13.84g 0.97g 20%
Cholesterol 46mg 0mg 15%
Starch 24.79g 10%
Choline 61.8mg 9.2mg 10%
Saturated fat 2.419g 0.26g 10%
Vitamin B1 0.06mg 0.178mg 10%
Carbs 0g 25.58g 9%
Phosphorus 164mg 103mg 9%
Copper 0.03mg 0.106mg 8%
Vitamin B3 1.5mg 2.561mg 7%
Polyunsaturated fat 1.367g 0.366g 7%
Fiber 0g 1.6g 6%
Potassium 268mg 86mg 5%
Vitamin E 0.73mg 0.17mg 4%
Vitamin B5 0.25mg 0.38mg 3%
Calories 186kcal 123kcal 3%
Sodium 80mg 4mg 3%
Magnesium 26mg 39mg 3%
Zinc 0.4mg 0.71mg 3%
Vitamin A 14µg 0µg 2%
Folate 1µg 9µg 2%
Vitamin B2 0.08mg 0.069mg 1%
Iron 0.66mg 0.56mg 1%
Net carbs 0g 23.98g N/A
Calcium 3mg 3mg 0%
Sugar 0g 0.24g N/A
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.161mg 0.033mg 0%
Threonine 0.63mg 0.095mg 0%
Isoleucine 0.662mg 0.109mg 0%
Leucine 1.168mg 0.214mg 0%
Lysine 1.32mg 0.099mg 0%
Methionine 0.425mg 0.058mg 0%
Phenylalanine 0.561mg 0.133mg 0%
Valine 0.74mg 0.151mg 0%
Histidine 0.423mg 0.066mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +424.5%
Contains more FatsFats +1326.8%
Contains more OtherOther +245.5%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2170.5%
Contains more Poly. FatPolyunsaturated fat +273.5%
Contains less Sat. FatSaturated fat -89.3%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.