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  6. Halibut raw vs. Steak

Halibut raw vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and steak

  • Halibut raw is higher in vitamin D and selenium, yet steak is higher in zinc, vitamin B12, vitamin B3, iron, vitamin B2, and vitamin B6.
  • Halibut raw covers your daily vitamin D needs 182% more than steak.
  • The amount of cholesterol in halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Halibut raw vs Steak 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%
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +13%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.8%
Contains more CalciumCalcium +300%
Contains more IronIron +263.6%
Contains more CopperCopper +183.3%
Contains more ZincZinc +1485%
Contains less SodiumSodium -27.5%
~equal in Potassium ~279mg
~equal in Phosphorus ~163mg

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%
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +27300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +276.3%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin B12Vitamin B12 +120%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Steak DV% diff.
Vitamin D 27.4µg 0.1µg 137%
Vitamin D 1097IU 6IU 136%
Zinc 0.4mg 6.34mg 54%
Vitamin B12 1µg 2.2µg 50%
Saturated fat 2.419g 8.443g 27%
Vitamin B3 1.5mg 5.149mg 23%
Iron 0.66mg 2.4mg 22%
Protein 14.37g 24.85g 21%
Vitamin B2 0.08mg 0.301mg 17%
Choline 61.8mg 11%
Cholesterol 46mg 78mg 11%
Selenium 36.5µg 31.8µg 9%
Fats 13.84g 19.02g 8%
Copper 0.03mg 0.085mg 6%
Vitamin B6 0.42mg 0.5mg 6%
Vitamin E 0.73mg 5%
Vitamin B5 0.25mg 5%
Calories 186kcal 271kcal 4%
Polyunsaturated fat 1.367g 0.896g 3%
Monounsaturated fat 8.378g 9.171g 2%
Vitamin B1 0.06mg 0.074mg 1%
Manganese 0.012mg 1%
Vitamin A 14µg 7µg 1%
Sodium 80mg 58mg 1%
Vitamin K 0.1µg 1.6µg 1%
Folate 1µg 6µg 1%
Calcium 3mg 12mg 1%
Magnesium 26mg 23mg 1%
Potassium 268mg 279mg 0%
Phosphorus 164mg 163mg 0%
Tryptophan 0.161mg 0.278mg 0%
Threonine 0.63mg 1.171mg 0%
Isoleucine 0.662mg 1.157mg 0%
Leucine 1.168mg 2.142mg 0%
Lysine 1.32mg 2.38mg 0%
Methionine 0.425mg 0.672mg 0%
Phenylalanine 0.561mg 0.997mg 0%
Valine 0.74mg 1.242mg 0%
Histidine 0.423mg 0.931mg 0%
Omega-3 - EPA 0.526g 0.001g N/A
Omega-3 - DHA 0.393g 0.001g N/A
Omega-3 - DPA 0.089g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +26.4%
Contains more OtherOther +181.5%
Contains more ProteinProtein +72.9%
Contains more FatsFats +37.4%
~equal in Carbs ~0g

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Poly. FatPolyunsaturated fat +52.6%
~equal in Monounsaturated fat ~9.171g

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.