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  6. Halibut raw vs. Waffle

Halibut raw vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and waffle

  • Halibut raw is higher in vitamin B12 and vitamin B6, yet waffle is higher in calcium, iron, vitamin B2, selenium, vitamin B1, folate, and manganese.
  • Halibut raw covers your daily vitamin B12 needs 31% more than waffle.
  • Halibut raw contains 8 times more vitamin B6 than waffle. While halibut raw contains 0.42mg of vitamin B6, waffle contains only 0.056mg.
  • The amount of sodium in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Waffles, plain, prepared from recipe.

Infographic

Halibut raw vs Waffle 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%
Waffle
Waffle
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +68.6%
Contains less SodiumSodium -84.3%
Contains more CalciumCalcium +8400%
Contains more IronIron +250%
Contains more CopperCopper +106.7%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +2108.3%
Contains more SeleniumSelenium +26.6%

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%
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +650%
Contains more Vitamin B12Vitamin B12 +300%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +364.3%
Contains more Vitamin B1Vitamin B1 +338.3%
Contains more Vitamin B2Vitamin B2 +333.8%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B5Vitamin B5 +94%
Contains more FolateFolate +4500%

All nutrients comparison - raw data values

Nutrient Halibut raw Waffle DV% diff.
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Polyunsaturated fat 1.367g 6.785g 36%
Vitamin B12 1µg 0.25µg 31%
Vitamin B6 0.42mg 0.056mg 28%
Calcium 3mg 255mg 25%
Iron 0.66mg 2.31mg 21%
Vitamin B2 0.08mg 0.347mg 21%
Sodium 80mg 511mg 19%
Selenium 36.5µg 46.2µg 18%
Vitamin B1 0.06mg 0.263mg 17%
Protein 14.37g 7.9g 13%
Monounsaturated fat 8.378g 3.521g 12%
Folate 1µg 46µg 11%
Carbs 0g 32.9g 11%
Choline 61.8mg 11%
Manganese 0.012mg 0.265mg 11%
Cholesterol 46mg 69mg 8%
Vitamin A 14µg 65µg 6%
Vitamin B5 0.25mg 0.485mg 5%
Calories 186kcal 291kcal 5%
Vitamin E 0.73mg 5%
Phosphorus 164mg 190mg 4%
Vitamin B3 1.5mg 2.073mg 4%
Copper 0.03mg 0.062mg 4%
Zinc 0.4mg 0.68mg 3%
Potassium 268mg 159mg 3%
Magnesium 26mg 19mg 2%
Saturated fat 2.419g 2.866g 2%
Fats 13.84g 14.1g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 32.9g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.099mg 0%
Threonine 0.63mg 0.289mg 0%
Isoleucine 0.662mg 0.362mg 0%
Leucine 1.168mg 0.63mg 0%
Lysine 1.32mg 0.384mg 0%
Methionine 0.425mg 0.179mg 0%
Phenylalanine 0.561mg 0.395mg 0%
Valine 0.74mg 0.409mg 0%
Histidine 0.423mg 0.187mg 0%
Omega-3 - EPA 0.526g 0.001g N/A
Omega-3 - DHA 0.393g 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +81.9%
Contains more WaterWater +67.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.9%
~equal in Fats ~14.1g

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
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -15.6%
Contains more Mono. FatMonounsaturated fat +137.9%
Contains more Poly. FatPolyunsaturated fat +396.3%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.