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  6. Halibut raw vs. Wakame

Halibut raw vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between halibut raw and wakame?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6; however, wakame is richer in manganese, folate, copper, magnesium, and iron.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Halibut raw has less sodium.

We used Fish, halibut, Greenland, raw and Seaweed, wakame, raw types in this article.

Infographic

Halibut raw vs Wakame 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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +436%
Contains more PhosphorusPhosphorus +105%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +5114.3%
Contains more MagnesiumMagnesium +311.5%
Contains more CalciumCalcium +4900%
Contains more IronIron +230.3%
Contains more CopperCopper +846.7%
Contains more ManganeseManganese +11566.7%
~equal in Zinc ~0.38mg

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%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +20900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +344.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B5Vitamin B5 +178.8%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +19500%
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B3 ~1.6mg

All nutrients comparison - raw data values

Nutrient Halibut raw Wakame DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.7µg 65%
Manganese 0.012mg 1.4mg 60%
Folate 1µg 196µg 49%
Vitamin B12 1µg 0µg 42%
Sodium 80mg 872mg 34%
Vitamin B6 0.42mg 0.002mg 32%
Copper 0.03mg 0.284mg 28%
Protein 14.37g 3.03g 23%
Monounsaturated fat 8.378g 0.058g 21%
Fats 13.84g 0.64g 20%
Iron 0.66mg 2.18mg 19%
Magnesium 26mg 107mg 19%
Calcium 3mg 150mg 15%
Cholesterol 46mg 0mg 15%
Phosphorus 164mg 80mg 12%
Vitamin B2 0.08mg 0.23mg 12%
Saturated fat 2.419g 0.13g 10%
Choline 61.8mg 13.9mg 9%
Vitamin B5 0.25mg 0.697mg 9%
Polyunsaturated fat 1.367g 0.218g 8%
Calories 186kcal 45kcal 7%
Potassium 268mg 50mg 6%
Vitamin K 0.1µg 5.3µg 4%
Carbs 0g 9.14g 3%
Vitamin C 0mg 3mg 3%
Fiber 0g 0.5g 2%
Vitamin E 0.73mg 1mg 2%
Vitamin B3 1.5mg 1.6mg 1%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Zinc 0.4mg 0.38mg 0%
Vitamin A 14µg 18µg 0%
Vitamin B1 0.06mg 0.06mg 0%
Tryptophan 0.161mg 0.035mg 0%
Threonine 0.63mg 0.165mg 0%
Isoleucine 0.662mg 0.087mg 0%
Leucine 1.168mg 0.257mg 0%
Lysine 1.32mg 0.112mg 0%
Methionine 0.425mg 0.063mg 0%
Phenylalanine 0.561mg 0.112mg 0%
Valine 0.74mg 0.209mg 0%
Histidine 0.423mg 0.015mg 0%
Omega-3 - EPA 0.526g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +374.3%
Contains more FatsFats +2062.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
Contains more OtherOther +373.7%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +14344.8%
Contains more Poly. FatPolyunsaturated fat +527.1%
Contains less Sat. FatSaturated fat -94.6%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.