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  6. Halibut raw vs. Flour

Halibut raw vs. Flour — In-Depth Nutrition Comparison

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How are halibut raw and flour different?

  • Halibut raw is higher in vitamin D, vitamin B12, and vitamin B6; however, flour is richer in vitamin B1, iron, folate, vitamin B2, manganese, and vitamin B3.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Flour has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than flour (72).

Fish, halibut, Greenland, raw and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Halibut raw vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +150.5%
Contains more PhosphorusPhosphorus +51.9%
Contains more CalciumCalcium +400%
Contains more IronIron +603%
Contains more CopperCopper +380%
Contains more ZincZinc +75%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +5583.3%
~equal in Selenium ~33.9µg

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%
Flour
Flour
6
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +854.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +494.2%
Contains more Vitamin B1Vitamin B1 +1208.3%
Contains more Vitamin B2Vitamin B2 +517.5%
Contains more Vitamin B3Vitamin B3 +293.6%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +18200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Flour DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin B1 0.06mg 0.785mg 60%
Iron 0.66mg 4.64mg 50%
Folate 1µg 183µg 46%
Vitamin B12 1µg 0µg 42%
Vitamin B2 0.08mg 0.494mg 32%
Manganese 0.012mg 0.682mg 29%
Vitamin B6 0.42mg 0.044mg 29%
Vitamin B3 1.5mg 5.904mg 28%
Carbs 0g 76.31g 25%
Monounsaturated fat 8.378g 0.087g 21%
Fats 13.84g 0.98g 20%
Cholesterol 46mg 0mg 15%
Copper 0.03mg 0.144mg 13%
Fiber 0g 2.7g 11%
Saturated fat 2.419g 0.155g 10%
Choline 61.8mg 10.4mg 9%
Calories 186kcal 364kcal 9%
Protein 14.37g 10.33g 8%
Phosphorus 164mg 108mg 8%
Polyunsaturated fat 1.367g 0.413g 6%
Selenium 36.5µg 33.9µg 5%
Potassium 268mg 107mg 5%
Vitamin E 0.73mg 0.06mg 4%
Vitamin B5 0.25mg 0.438mg 4%
Sodium 80mg 2mg 3%
Zinc 0.4mg 0.7mg 3%
Vitamin A 14µg 0µg 2%
Magnesium 26mg 22mg 1%
Calcium 3mg 15mg 1%
Net carbs 0g 73.61g N/A
Sugar 0g 0.27g N/A
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.161mg 0.127mg 0%
Threonine 0.63mg 0.281mg 0%
Isoleucine 0.662mg 0.357mg 0%
Leucine 1.168mg 0.71mg 0%
Lysine 1.32mg 0.228mg 0%
Methionine 0.425mg 0.183mg 0%
Phenylalanine 0.561mg 0.52mg 0%
Valine 0.74mg 0.415mg 0%
Histidine 0.423mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +39.1%
Contains more FatsFats +1312.2%
Contains more WaterWater +489.5%
Contains more OtherOther +230.4%
Contains more CarbsCarbs +∞%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +9529.9%
Contains more Poly. FatPolyunsaturated fat +231%
Contains less Sat. FatSaturated fat -93.6%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.