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Halibut raw vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and roe

  • Halibut raw is higher in vitamin B6, yet roe is higher in vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, vitamin B1, and vitamin B5.
  • Roe covers your daily vitamin B12 needs 439% more than halibut raw.
  • Halibut raw contains 2 times more vitamin B6 than roe. While halibut raw contains 0.42mg of vitamin B6, roe contains only 0.185mg.
  • The amount of cholesterol in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Halibut raw vs Roe 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%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains less SodiumSodium -31.6%
Contains more CalciumCalcium +833.3%
Contains more IronIron +16.7%
Contains more CopperCopper +326.7%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +214%
Contains more SeleniumSelenium +41.6%
~equal in Magnesium ~26mg
~equal in Potassium ~283mg
~equal in Manganese ~0.013mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B1Vitamin B1 +361.7%
Contains more Vitamin B2Vitamin B2 +1086.3%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +361.6%
Contains more Vitamin B12Vitamin B12 +1054%
Contains more FolateFolate +9100%

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +68.2%
Contains more WaterWater +19.9%
Contains more ProteinProtein +99.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.1%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +293.5%
Contains less Sat. FatSaturated fat -22.9%
Contains more Poly. FatPolyunsaturated fat +149%

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 Roe
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Roe DV% diff.
Vitamin B12 1µg 11.54µg 439%
Cholesterol 46mg 479mg 144%
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Vitamin B2 0.08mg 0.949mg 67%
Phosphorus 164mg 515mg 50%
Protein 14.37g 28.62g 29%
Selenium 36.5µg 51.7µg 28%
Folate 1µg 92µg 23%
Vitamin B1 0.06mg 0.277mg 18%
Vitamin B6 0.42mg 0.185mg 18%
Vitamin B5 0.25mg 1.154mg 18%
Vitamin C 0mg 16.4mg 18%
Monounsaturated fat 8.378g 2.129g 16%
Polyunsaturated fat 1.367g 3.404g 14%
Choline 61.8mg 11%
Copper 0.03mg 0.128mg 11%
Vitamin A 14µg 91µg 9%
Fats 13.84g 8.23g 9%
Zinc 0.4mg 1.28mg 8%
Vitamin E 0.73mg 5%
Vitamin B3 1.5mg 2.192mg 4%
Calcium 3mg 28mg 3%
Saturated fat 2.419g 1.866g 3%
Sodium 80mg 117mg 2%
Calories 186kcal 204kcal 1%
Iron 0.66mg 0.77mg 1%
Carbs 0g 1.92g 1%
Net carbs 0g 1.92g N/A
Magnesium 26mg 26mg 0%
Potassium 268mg 283mg 0%
Manganese 0.012mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.375mg 0%
Threonine 0.63mg 1.305mg 0%
Isoleucine 0.662mg 1.465mg 0%
Leucine 1.168mg 2.509mg 0%
Lysine 1.32mg 2.179mg 0%
Methionine 0.425mg 0.71mg 0%
Phenylalanine 0.561mg 1.401mg 0%
Valine 0.74mg 1.676mg 0%
Histidine 0.423mg 0.778mg 0%
Omega-3 - EPA 0.526g 1.26g N/A
Omega-3 - DHA 0.393g 1.747g N/A
Omega-3 - DPA 0.089g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Roe
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
157%
Roe
Minerals Daily Need Coverage Score
37%
Halibut raw
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 0.553g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 433mg)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Halibut raw
Halibut raw is cheaper (difference - $95)
Which food is richer in vitamins?
?
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.