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  6. Halibut raw vs. Vegetable

Halibut raw vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between halibut raw and vegetable

  • Halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus; however, vegetable has more vitamin A, vitamin K, fiber, and manganese.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Vegetable is lower in cholesterol.
  • Vegetable has a higher glycemic index than halibut raw.

The food varieties used in the comparison are Fish, halibut, Greenland, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Halibut raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +58.6%
Contains more PhosphorusPhosphorus +221.6%
Contains more SeleniumSelenium +12066.7%
Contains more CalciumCalcium +733.3%
Contains more IronIron +24.2%
Contains more CopperCopper +176.7%
Contains more ZincZinc +22.5%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +3058.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +92.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.3%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +467.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +156.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1428.6%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +1800%

All nutrients comparison - raw data values

Nutrient Halibut raw Vegetable DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 0.3µg 66%
Vitamin B12 1µg 0µg 42%
Vitamin B6 0.42mg 0.074mg 27%
Protein 14.37g 2.86g 23%
Vitamin A 14µg 214µg 22%
Fats 13.84g 0.15g 21%
Monounsaturated fat 8.378g 0.01g 21%
Vitamin K 0.1µg 23.5µg 20%
Fiber 0g 4.4g 18%
Phosphorus 164mg 51mg 16%
Manganese 0.012mg 0.379mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.031g 11%
Polyunsaturated fat 1.367g 0.072g 9%
Choline 61.8mg 24.1mg 7%
Calories 186kcal 65kcal 6%
Copper 0.03mg 0.083mg 6%
Folate 1µg 19µg 5%
Vitamin B3 1.5mg 0.851mg 4%
Carbs 0g 13.09g 4%
Vitamin C 0mg 3.2mg 4%
Potassium 268mg 169mg 3%
Vitamin B2 0.08mg 0.12mg 3%
Sodium 80mg 35mg 2%
Vitamin E 0.73mg 0.38mg 2%
Iron 0.66mg 0.82mg 2%
Calcium 3mg 25mg 2%
Vitamin B5 0.25mg 0.151mg 2%
Vitamin B1 0.06mg 0.071mg 1%
Zinc 0.4mg 0.49mg 1%
Magnesium 26mg 22mg 1%
Net carbs 0g 8.69g N/A
Sugar 0g 3.12g N/A
Tryptophan 0.161mg 0.029mg 0%
Threonine 0.63mg 0.115mg 0%
Isoleucine 0.662mg 0.139mg 0%
Leucine 1.168mg 0.19mg 0%
Lysine 1.32mg 0.17mg 0%
Methionine 0.425mg 0.034mg 0%
Phenylalanine 0.561mg 0.12mg 0%
Valine 0.74mg 0.149mg 0%
Histidine 0.423mg 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +402.4%
Contains more FatsFats +9126.7%
Contains more OtherOther +126.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.4%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +83680%
Contains more Poly. FatPolyunsaturated fat +1798.6%
Contains less Sat. FatSaturated fat -98.7%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.