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  6. Halibut raw vs. Soup beans

Halibut raw vs. Soup beans — In-Depth Nutrition Comparison

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A recap on the differences between halibut raw and soup beans

  • Halibut raw is higher in selenium, vitamin B12, vitamin B6, and phosphorus, yet soup beans are higher in vitamin A, fiber, copper, and manganese.
  • Halibut raw covers your daily selenium needs 54% more than soup beans.
  • Halibut raw contains 33 times more vitamin B12 than soup beans. While halibut raw contains 1µg of vitamin B12, soup beans contain only 0.03µg.
  • The amount of cholesterol in soup beans is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Halibut raw vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +53.1%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +429%
Contains more CalciumCalcium +966.7%
Contains more IronIron +101.5%
Contains more CopperCopper +433.3%
Contains more ManganeseManganese +2316.7%
~equal in Zinc ~0.44mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B5Vitamin B5 +525%
Contains more Vitamin B6Vitamin B6 +740%
Contains more Vitamin B12Vitamin B12 +3233.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +478.6%
Contains more FolateFolate +1100%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Halibut raw Soup beans DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Selenium 36.5µg 6.9µg 54%
Vitamin B12 1µg 0.03µg 40%
Vitamin B6 0.42mg 0.05mg 28%
Fiber 0g 4.6g 18%
Protein 14.37g 5.19g 18%
Monounsaturated fat 8.378g 1.58g 17%
Fats 13.84g 3.5g 16%
Phosphorus 164mg 59mg 15%
Sodium 80mg 400mg 14%
Copper 0.03mg 0.16mg 14%
Manganese 0.012mg 0.29mg 12%
Cholesterol 46mg 9mg 12%
Choline 61.8mg 11%
Iron 0.66mg 1.33mg 8%
Vitamin A 14µg 81µg 7%
Polyunsaturated fat 1.367g 0.39g 7%
Saturated fat 2.419g 1.37g 5%
Vitamin E 0.73mg 5%
Vitamin B3 1.5mg 0.7mg 5%
Calories 186kcal 95kcal 5%
Carbs 0g 11.16g 4%
Vitamin B5 0.25mg 0.04mg 4%
Potassium 268mg 175mg 3%
Calcium 3mg 32mg 3%
Folate 1µg 12µg 3%
Vitamin B2 0.08mg 0.06mg 2%
Magnesium 26mg 19mg 2%
Vitamin C 0mg 1.8mg 2%
Net carbs 0g 6.56g N/A
Zinc 0.4mg 0.44mg 0%
Vitamin B1 0.06mg 0.06mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +176.9%
Contains more FatsFats +295.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.9%
~equal in Other ~1.52g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +430.3%
Contains more Poly. FatPolyunsaturated fat +250.5%
Contains less Sat. FatSaturated fat -43.4%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.