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Halibut raw vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between halibut raw and soybean raw?

  • Halibut raw is richer in vitamin D, while soybean raw is higher in iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and potassium.
  • Soybean raw's daily need coverage for iron is 188% higher.
  • Soybean raw has a higher glycemic index (14) than halibut raw (0).

We used Fish, halibut, Greenland, raw and Soybeans, mature seeds, raw types in this comparison.

Infographic

Halibut raw vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +105.1%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +9133.3%
Contains more PotassiumPotassium +570.5%
Contains more IronIron +2278.8%
Contains more CopperCopper +5426.7%
Contains more ZincZinc +1122.5%
Contains more PhosphorusPhosphorus +329.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +20875%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16.4%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +987.5%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +37400%
Contains more CholineCholine +87.5%
~equal in Vitamin B3 ~1.623mg

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +722.8%
Contains more ProteinProtein +153.9%
Contains more FatsFats +44.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +220.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +90.2%
Contains more Poly. FatPolyunsaturated fat +723.3%

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 Soybean raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Halibut raw Soybean raw DV% diff.
Iron 0.66mg 15.7mg 188%
Copper 0.03mg 1.658mg 181%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Manganese 0.012mg 2.517mg 109%
Folate 1µg 375µg 94%
Phosphorus 164mg 704mg 77%
Vitamin B1 0.06mg 0.874mg 68%
Polyunsaturated fat 1.367g 11.255g 66%
Vitamin B2 0.08mg 0.87mg 61%
Magnesium 26mg 280mg 60%
Potassium 268mg 1797mg 45%
Protein 14.37g 36.49g 44%
Vitamin B12 1µg 0µg 42%
Zinc 0.4mg 4.89mg 41%
Vitamin K 0.1µg 47µg 39%
Fiber 0g 9.3g 37%
Selenium 36.5µg 17.8µg 34%
Calcium 3mg 277mg 27%
Cholesterol 46mg 0mg 15%
Calories 186kcal 446kcal 13%
Vitamin B5 0.25mg 0.793mg 11%
Choline 61.8mg 115.9mg 10%
Monounsaturated fat 8.378g 4.404g 10%
Carbs 0g 30.16g 10%
Fats 13.84g 19.94g 9%
Vitamin C 0mg 6mg 7%
Sodium 80mg 2mg 3%
Vitamin B6 0.42mg 0.377mg 3%
Saturated fat 2.419g 2.884g 2%
Vitamin A 14µg 1µg 1%
Vitamin E 0.73mg 0.85mg 1%
Vitamin B3 1.5mg 1.623mg 1%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Tryptophan 0.161mg 0.591mg 0%
Threonine 0.63mg 1.766mg 0%
Isoleucine 0.662mg 1.971mg 0%
Leucine 1.168mg 3.309mg 0%
Lysine 1.32mg 2.706mg 0%
Methionine 0.425mg 0.547mg 0%
Phenylalanine 0.561mg 2.122mg 0%
Valine 0.74mg 2.029mg 0%
Histidine 0.423mg 1.097mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Soybean raw
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
83%
Soybean raw
Minerals Daily Need Coverage Score
37%
Halibut raw
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 78mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 0.465g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 14)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.