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Halibut raw vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between halibut raw and sweet roll

  • Halibut raw is richer in vitamin D, vitamin B12, selenium, vitamin B6, and phosphorus, yet sweet roll is richer in vitamin B1, folate, vitamin B2, manganese, and iron.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Halibut raw contains 7 times more vitamin B12 than sweet roll. Halibut raw contains 1µg of vitamin B12, while sweet roll contains 0.14µg.
  • Halibut raw has a lower glycemic index than sweet roll.

Food types used in this article are Fish, halibut, Greenland, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Halibut raw vs Sweet roll infographic
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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% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +52.9%
Contains more PotassiumPotassium +141.4%
Contains more PhosphorusPhosphorus +115.8%
Contains less SodiumSodium -73.7%
Contains more SeleniumSelenium +114.7%
Contains more CalciumCalcium +2300%
Contains more IronIron +142.4%
Contains more CopperCopper +193.3%
Contains more ZincZinc +47.5%
Contains more ManganeseManganese +2400%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +292.5%
Contains more Vitamin B12Vitamin B12 +614.3%
Contains more CholineCholine +49.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +342.9%
Contains more Vitamin EVitamin E +172.6%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +231.3%
Contains more Vitamin B3Vitamin B3 +58.9%
Contains more Vitamin B5Vitamin B5 +62.4%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +7100%

All nutrients comparison - raw data values

Nutrient Halibut raw Sweet roll DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Polyunsaturated fat 1.367g 7.473g 41%
Vitamin B12 1µg 0.14µg 36%
Selenium 36.5µg 17µg 35%
Vitamin B6 0.42mg 0.107mg 24%
Vitamin B1 0.06mg 0.324mg 22%
Folate 1µg 72µg 18%
Carbs 0g 50.9g 17%
Protein 14.37g 6.2g 16%
Vitamin B2 0.08mg 0.265mg 14%
Manganese 0.012mg 0.3mg 13%
Phosphorus 164mg 76mg 13%
Iron 0.66mg 1.6mg 12%
Sodium 80mg 304mg 10%
Fiber 0g 2.4g 10%
Monounsaturated fat 8.378g 4.797g 9%
Calories 186kcal 372kcal 9%
Vitamin E 0.73mg 1.99mg 8%
Cholesterol 46mg 66mg 7%
Calcium 3mg 72mg 7%
Copper 0.03mg 0.088mg 6%
Vitamin B3 1.5mg 2.384mg 6%
Vitamin A 14µg 62µg 5%
Potassium 268mg 111mg 5%
Fats 13.84g 16.4g 4%
Choline 61.8mg 41.3mg 4%
Vitamin K 0.1µg 4.4µg 4%
Saturated fat 2.419g 3.079g 3%
Vitamin B5 0.25mg 0.406mg 3%
Magnesium 26mg 17mg 2%
Vitamin C 0mg 2mg 2%
Zinc 0.4mg 0.59mg 2%
Net carbs 0g 48.5g N/A
Sugar 0g 31.73g N/A
Tryptophan 0.161mg 0.074mg 0%
Threonine 0.63mg 0.211mg 0%
Isoleucine 0.662mg 0.259mg 0%
Leucine 1.168mg 0.458mg 0%
Lysine 1.32mg 0.243mg 0%
Methionine 0.425mg 0.117mg 0%
Phenylalanine 0.561mg 0.3mg 0%
Valine 0.74mg 0.291mg 0%
Histidine 0.423mg 0.145mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +131.8%
Contains more WaterWater +183.3%
Contains more FatsFats +18.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +11.8%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -21.4%
Contains more Mono. FatMonounsaturated fat +74.7%
Contains more Poly. FatPolyunsaturated fat +446.7%

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.