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  6. Halibut raw vs. Summer squash

Halibut raw vs. Summer squash — In-Depth Nutrition Comparison

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How are halibut raw and summer squash different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, phosphorus, vitamin B6, and choline; however, summer squash is richer in vitamin C and manganese.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Summer squash has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than summer squash (13).

Fish, halibut, Greenland, raw and Squash, summer, all varieties, raw are the varieties used in this article.

Infographic

Halibut raw vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +52.9%
Contains more IronIron +88.6%
Contains more ZincZinc +37.9%
Contains more PhosphorusPhosphorus +331.6%
Contains more SeleniumSelenium +18150%
Contains more CalciumCalcium +400%
Contains more CopperCopper +70%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1358.3%
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B6Vitamin B6 +92.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +822.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +2800%

All nutrients comparison - raw data values

Nutrient Halibut raw Summer squash DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.2µg 66%
Vitamin B12 1µg 0µg 42%
Protein 14.37g 1.21g 26%
Fats 13.84g 0.18g 21%
Monounsaturated fat 8.378g 0.016g 21%
Vitamin C 0mg 17mg 19%
Phosphorus 164mg 38mg 18%
Vitamin B6 0.42mg 0.218mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.044g 11%
Choline 61.8mg 6.7mg 10%
Calories 186kcal 16kcal 9%
Polyunsaturated fat 1.367g 0.089g 9%
Folate 1µg 29µg 7%
Manganese 0.012mg 0.175mg 7%
Vitamin B3 1.5mg 0.487mg 6%
Vitamin B2 0.08mg 0.142mg 5%
Fiber 0g 1.1g 4%
Vitamin E 0.73mg 0.12mg 4%
Iron 0.66mg 0.35mg 4%
Sodium 80mg 2mg 3%
Vitamin K 0.1µg 3µg 2%
Magnesium 26mg 17mg 2%
Copper 0.03mg 0.051mg 2%
Vitamin B5 0.25mg 0.155mg 2%
Fructose 0.95g 1%
Calcium 3mg 15mg 1%
Carbs 0g 3.35g 1%
Zinc 0.4mg 0.29mg 1%
Vitamin B1 0.06mg 0.048mg 1%
Net carbs 0g 2.25g N/A
Potassium 268mg 262mg 0%
Sugar 0g 2.2g N/A
Vitamin A 14µg 10µg 0%
Tryptophan 0.161mg 0.011mg 0%
Threonine 0.63mg 0.028mg 0%
Isoleucine 0.662mg 0.042mg 0%
Leucine 1.168mg 0.069mg 0%
Lysine 1.32mg 0.065mg 0%
Methionine 0.425mg 0.017mg 0%
Phenylalanine 0.561mg 0.041mg 0%
Valine 0.74mg 0.053mg 0%
Histidine 0.423mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1087.6%
Contains more FatsFats +7588.9%
Contains more OtherOther +145.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.7%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +52262.5%
Contains more Poly. FatPolyunsaturated fat +1436%
Contains less Sat. FatSaturated fat -98.2%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.