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Halibut raw vs. Whey — In-Depth Nutrition Comparison

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Important differences between halibut raw and whey

  • Halibut raw has more selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, choline, and iron; however, whey has more vitamin B2.
  • Halibut raw's daily need coverage for selenium is 63% more.
  • Halibut raw has 23 times more cholesterol than whey. Halibut raw has 46mg of cholesterol, while whey has 2mg.
  • Whey has a higher glycemic index than halibut raw.

The food varieties used in the comparison are Fish, halibut, Greenland, raw and Whey, sweet, fluid.

Infographic

Halibut raw vs Whey 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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +66.5%
Contains more IronIron +1000%
Contains more CopperCopper +650%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +256.5%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +1821.1%
Contains more CalciumCalcium +1466.7%
Contains less SodiumSodium -32.5%

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%
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +1927%
Contains more Vitamin B6Vitamin B6 +1254.8%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +286.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +97.5%
Contains more Vitamin B5Vitamin B5 +53.2%
~equal in Folate ~1µg

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
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1590.6%
Contains more FatsFats +3744.4%
Contains more OtherOther +186.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.5%

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +8278%
Contains more Poly. FatPolyunsaturated fat +12327.3%
Contains less Sat. FatSaturated fat -90.5%

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 Whey
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Halibut raw Whey DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Selenium 36.5µg 1.9µg 63%
Vitamin B12 1µg 0.28µg 30%
Vitamin B6 0.42mg 0.031mg 30%
Protein 14.37g 0.85g 27%
Fats 13.84g 0.36g 21%
Monounsaturated fat 8.378g 0.1g 21%
Phosphorus 164mg 46mg 17%
Cholesterol 46mg 2mg 15%
Saturated fat 2.419g 0.23g 10%
Polyunsaturated fat 1.367g 0.011g 9%
Vitamin B3 1.5mg 0.074mg 9%
Calories 186kcal 27kcal 8%
Choline 61.8mg 16mg 8%
Iron 0.66mg 0.06mg 8%
Vitamin B2 0.08mg 0.158mg 6%
Vitamin E 0.73mg 0mg 5%
Magnesium 26mg 8mg 4%
Calcium 3mg 47mg 4%
Potassium 268mg 161mg 3%
Copper 0.03mg 0.004mg 3%
Vitamin B5 0.25mg 0.383mg 3%
Carbs 0g 5.14g 2%
Zinc 0.4mg 0.13mg 2%
Vitamin B1 0.06mg 0.036mg 2%
Vitamin A 14µg 3µg 1%
Sodium 80mg 54mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Manganese 0.012mg 0.001mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 1µg 1µg 0%
Tryptophan 0.161mg 0.013mg 0%
Threonine 0.63mg 0.054mg 0%
Isoleucine 0.662mg 0.047mg 0%
Leucine 1.168mg 0.078mg 0%
Lysine 1.32mg 0.068mg 0%
Methionine 0.425mg 0.016mg 0%
Phenylalanine 0.561mg 0.027mg 0%
Valine 0.74mg 0.046mg 0%
Histidine 0.423mg 0.016mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Whey
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
9%
Whey
Minerals Daily Need Coverage Score
37%
Halibut raw
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 2.189g)
Which food is cheaper?
Whey
Whey is cheaper (difference - $1.4)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Halibut raw
Halibut raw is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.