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Halibut raw vs. Wasabi — In-Depth Nutrition Comparison

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How are halibut raw and wasabi different?

  • Halibut raw is richer in vitamin D, vitamin B12, phosphorus, and vitamin B6, while wasabi is higher in vitamin C, fiber, manganese, copper, and calcium.
  • Halibut raw covers your daily need for vitamin D, 183% more than wasabi.
  • Wasabi is lower in cholesterol.
  • Wasabi has a higher glycemic index (41) than halibut raw (0).

Fish, halibut, Greenland, raw and Wasabi, root, raw types were used in this article.

Infographic

Halibut raw vs Wasabi 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%
Wasabi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more PhosphorusPhosphorus +105%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +165.4%
Contains more CalciumCalcium +4166.7%
Contains more PotassiumPotassium +111.9%
Contains more IronIron +56.1%
Contains more CopperCopper +416.7%
Contains more ZincZinc +305%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +3158.3%

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%
Wasabi
4
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +101.9%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +118.3%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more FolateFolate +1700%

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
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +199.4%
Contains more FatsFats +2096.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26.3%
~equal in Water ~69.11g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Wasabi
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Halibut raw Wasabi DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 66%
Vitamin C 0mg 41.9mg 47%
Vitamin B12 1µg 0µg 42%
Fiber 0g 7.8g 31%
Monounsaturated fat 8.378g 21%
Fats 13.84g 0.63g 20%
Protein 14.37g 4.8g 19%
Manganese 0.012mg 0.391mg 16%
Cholesterol 46mg 0mg 15%
Copper 0.03mg 0.155mg 14%
Calcium 3mg 128mg 13%
Phosphorus 164mg 80mg 12%
Vitamin B6 0.42mg 0.274mg 11%
Choline 61.8mg 11%
Zinc 0.4mg 1.62mg 11%
Saturated fat 2.419g 11%
Magnesium 26mg 69mg 10%
Potassium 268mg 568mg 9%
Polyunsaturated fat 1.367g 9%
Carbs 0g 23.54g 8%
Vitamin B1 0.06mg 0.131mg 6%
Vitamin E 0.73mg 5%
Iron 0.66mg 1.03mg 5%
Vitamin B3 1.5mg 0.743mg 5%
Folate 1µg 18µg 4%
Calories 186kcal 109kcal 4%
Vitamin B2 0.08mg 0.114mg 3%
Sodium 80mg 17mg 3%
Vitamin B5 0.25mg 0.203mg 1%
Vitamin A 14µg 2µg 1%
Net carbs 0g 15.74g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Halibut raw
23%
Wasabi
Minerals Daily Need Coverage Score
37%
Halibut raw
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.419g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $3.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.