Halibut raw vs. Submarine sandwich — In-Depth Nutrition Comparison
Compare
Important differences between halibut raw and submarine sandwich
- Halibut raw has more vitamin D, vitamin B12, selenium, and vitamin B6; however, submarine sandwich has more vitamin B1, vitamin B3, calcium, folate, and manganese.
- Halibut raw's daily need coverage for vitamin D is 182% more.
- Halibut raw has 5 times more vitamin B12 than submarine sandwich. Halibut raw has 1µg of vitamin B12, while submarine sandwich has 0.22µg.
- Halibut raw is lower in sodium.
The food varieties used in the comparison are Fish, halibut, Greenland, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.
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.
| Contains more MagnesiumMagnesium | +30% |
| Contains more PhosphorusPhosphorus | +46.4% |
| Contains less SodiumSodium | -86.1% |
| Contains more SeleniumSelenium | +83.4% |
| Contains more CalciumCalcium | +5600% |
| Contains more IronIron | +174.2% |
| Contains more CopperCopper | +180% |
| Contains more ZincZinc | +162.5% |
| Contains more ManganeseManganese | +2850% |
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.
| Contains more Vitamin EVitamin E | +78% |
| Contains more Vitamin DVitamin D | +13600% |
| Contains more Vitamin B6Vitamin B6 | +106.9% |
| Contains more Vitamin B12Vitamin B12 | +354.5% |
| Contains more CholineCholine | +112.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +57.1% |
| Contains more Vitamin B1Vitamin B1 | +471.7% |
| Contains more Vitamin B2Vitamin B2 | +233.8% |
| Contains more Vitamin B3Vitamin B3 | +188.2% |
| Contains more Vitamin B5Vitamin B5 | +122% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +6500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 1097IU | 7IU | 136% |
| Vitamin D | 27.4µg | 0.2µg | 136% |
| Vitamin B12 | 1µg | 0.22µg | 33% |
| Selenium | 36.5µg | 19.9µg | 30% |
| Vitamin B1 | 0.06mg | 0.343mg | 24% |
| Sodium | 80mg | 575mg | 22% |
| Vitamin B3 | 1.5mg | 4.323mg | 18% |
| Vitamin B6 | 0.42mg | 0.203mg | 17% |
| Calcium | 3mg | 171mg | 17% |
| Folate | 1µg | 66µg | 16% |
| Manganese | 0.012mg | 0.354mg | 15% |
| Iron | 0.66mg | 1.81mg | 14% |
| Vitamin B2 | 0.08mg | 0.267mg | 14% |
| Monounsaturated fat | 8.378g | 3.716g | 12% |
| Protein | 14.37g | 10.52g | 8% |
| Vitamin C | 0mg | 7.5mg | 8% |
| Carbs | 0g | 20.43g | 7% |
| Phosphorus | 164mg | 112mg | 7% |
| Vitamin B5 | 0.25mg | 0.555mg | 6% |
| Zinc | 0.4mg | 1.05mg | 6% |
| Choline | 61.8mg | 29.1mg | 6% |
| Starch | 15.67g | 6% | |
| Copper | 0.03mg | 0.084mg | 6% |
| Cholesterol | 46mg | 27mg | 6% |
| Fats | 13.84g | 10.04g | 6% |
| Fiber | 0g | 1.2g | 5% |
| Saturated fat | 2.419g | 3.554g | 5% |
| Polyunsaturated fat | 1.367g | 1.927g | 4% |
| Vitamin K | 0.1µg | 4.5µg | 4% |
| Vitamin E | 0.73mg | 0.41mg | 2% |
| Fructose | 1.4g | 2% | |
| Calories | 186kcal | 213kcal | 1% |
| Vitamin A | 14µg | 22µg | 1% |
| Magnesium | 26mg | 20mg | 1% |
| Net carbs | 0g | 19.23g | N/A |
| Potassium | 268mg | 282mg | 0% |
| Sugar | 0g | 3.18g | N/A |
| Trans fat | 0.119g | N/A | |
| Tryptophan | 0.161mg | 0.1mg | 0% |
| Threonine | 0.63mg | 0.331mg | 0% |
| Isoleucine | 0.662mg | 0.431mg | 0% |
| Leucine | 1.168mg | 0.752mg | 0% |
| Lysine | 1.32mg | 0.491mg | 0% |
| Methionine | 0.425mg | 0.21mg | 0% |
| Phenylalanine | 0.561mg | 0.431mg | 0% |
| Valine | 0.74mg | 0.501mg | 0% |
| Histidine | 0.423mg | 0.301mg | 0% |
| Omega-3 - EPA | 0.526g | 0.001g | N/A |
| Omega-3 - DHA | 0.393g | 0.002g | N/A |
| Omega-3 - ALA | 0.104g | N/A | |
| Omega-3 - DPA | 0.089g | 0.005g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.004g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.048g | N/A | |
| Omega-6 - Linoleic acid | 1.665g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.37 g
Fats:
13.84 g
Carbs:
0 g
Water:
70.27 g
Other:
1.52 g
Protein:
10.52 g
Fats:
10.04 g
Carbs:
20.43 g
Water:
56.51 g
Other:
2.5 g
| Contains more ProteinProtein | +36.6% |
| Contains more FatsFats | +37.8% |
| Contains more WaterWater | +24.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +64.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.419 g
Monounsaturated fat:
Mono. Fat
8.378 g
Polyunsaturated fat:
Poly. Fat
1.367 g
Saturated fat:
Sat. Fat
3.554 g
Monounsaturated fat:
Mono. Fat
3.716 g
Polyunsaturated fat:
Poly. Fat
1.927 g
| Contains less Sat. FatSaturated fat | -31.9% |
| Contains more Mono. FatMonounsaturated fat | +125.5% |
| Contains more Poly. FatPolyunsaturated fat | +41% |