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  6. Halibut raw vs. Semolina

Halibut raw vs. Semolina — In-Depth Nutrition Comparison

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The main differences between halibut raw and semolina

  • Halibut raw is richer in vitamin D, vitamin B1,2, and selenium, yet semolina is richer in manganese, copper, vitamin B3, vitamin B1, and vitamin B5.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Semolina contains less cholesterol.
  • Halibut raw has a lower glycemic index than semolina.

Food types used in this article are Fish, halibut, Greenland, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Halibut raw vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +54%
Contains more SeleniumSelenium +83.4%
Contains more CalciumCalcium +2266.7%
Contains more IronIron +12.1%
Contains more CopperCopper +846.7%
Contains more ZincZinc +155%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +8525%
~equal in Magnesium ~27mg
~equal in Phosphorus ~153mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B5Vitamin B5 +168.8%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.452mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Halibut raw Semolina DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Manganese 0.012mg 1.035mg 44%
Vitamin B12 1µg 0µg 42%
Selenium 36.5µg 19.9µg 30%
Copper 0.03mg 0.284mg 28%
Starch 68.29g 28%
Carbs 0g 80.89g 27%
Vitamin B3 1.5mg 5.048mg 22%
Monounsaturated fat 8.378g 0.258g 20%
Fats 13.84g 1.03g 20%
Cholesterol 46mg 0mg 15%
Vitamin B1 0.06mg 0.224mg 14%
Protein 14.37g 7.51g 14%
Choline 61.8mg 11%
Saturated fat 2.419g 0.294g 10%
Calories 186kcal 374kcal 9%
Vitamin B5 0.25mg 0.672mg 8%
Fiber 0g 1.8g 7%
Calcium 3mg 71mg 7%
Polyunsaturated fat 1.367g 0.322g 7%
Zinc 0.4mg 1.02mg 6%
Vitamin E 0.73mg 0.03mg 5%
Potassium 268mg 174mg 3%
Sodium 80mg 2mg 3%
Folate 1µg 8µg 2%
Vitamin B2 0.08mg 0.05mg 2%
Vitamin B6 0.42mg 0.452mg 2%
Vitamin A 14µg 2%
Phosphorus 164mg 153mg 2%
Iron 0.66mg 0.74mg 1%
Net carbs 0g 79.09g N/A
Magnesium 26mg 27mg 0%
Sugar 0g 0.33g N/A
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.161mg 0.103mg 0%
Threonine 0.63mg 0.271mg 0%
Isoleucine 0.662mg 0.339mg 0%
Leucine 1.168mg 0.656mg 0%
Lysine 1.32mg 0.215mg 0%
Methionine 0.425mg 0.183mg 0%
Phenylalanine 0.561mg 0.398mg 0%
Valine 0.74mg 0.47mg 0%
Histidine 0.423mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +91.3%
Contains more FatsFats +1243.7%
Contains more WaterWater +612.7%
Contains more OtherOther +114.1%
Contains more CarbsCarbs +∞%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +3147.3%
Contains more Poly. FatPolyunsaturated fat +324.5%
Contains less Sat. FatSaturated fat -87.8%

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.