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  6. Halibut raw vs. White bread

Halibut raw vs. White bread — In-Depth Nutrition Comparison

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What are the differences between halibut raw and white bread?

  • Halibut raw is higher in vitamin D, vitamin B12, selenium, and vitamin B6; however, white bread is richer in vitamin B1, iron, folate, manganese, and vitamin B3.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Halibut raw has less sodium.
  • Halibut raw has a lower glycemic index (0) than white bread (73).

We used Fish, halibut, Greenland, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Halibut raw vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +13%
Contains more PotassiumPotassium +112.7%
Contains more PhosphorusPhosphorus +67.3%
Contains less SodiumSodium -83.7%
Contains more SeleniumSelenium +65.9%
Contains more CalciumCalcium +4700%
Contains more IronIron +447%
Contains more CopperCopper +236.7%
Contains more ZincZinc +85%
Contains more ManganeseManganese +4366.7%

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +231.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +382.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +323.3%
Contains more Vitamin B1Vitamin B1 +788.3%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +218.7%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +11000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw White bread DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Vitamin B12 1µg 0µg 42%
Vitamin B1 0.06mg 0.533mg 39%
Iron 0.66mg 3.61mg 37%
Folate 1µg 111µg 28%
Vitamin B6 0.42mg 0.087mg 26%
Selenium 36.5µg 22µg 26%
Manganese 0.012mg 0.536mg 23%
Vitamin B3 1.5mg 4.78mg 21%
Monounsaturated fat 8.378g 0.599g 19%
Sodium 80mg 490mg 18%
Carbs 0g 49.42g 16%
Fats 13.84g 3.33g 16%
Cholesterol 46mg 0mg 15%
Starch 37.17g 15%
Calcium 3mg 144mg 14%
Vitamin B2 0.08mg 0.243mg 13%
Fiber 0g 2.7g 11%
Protein 14.37g 8.85g 11%
Phosphorus 164mg 98mg 9%
Choline 61.8mg 14.6mg 9%
Copper 0.03mg 0.101mg 8%
Saturated fat 2.419g 0.698g 8%
Vitamin B5 0.25mg 0.536mg 6%
Calories 186kcal 266kcal 4%
Potassium 268mg 126mg 4%
Vitamin E 0.73mg 0.22mg 3%
Fructose 2.43g 3%
Zinc 0.4mg 0.74mg 3%
Polyunsaturated fat 1.367g 1.602g 2%
Vitamin A 14µg 0µg 2%
Magnesium 26mg 23mg 1%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.027g N/A
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 0.001g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +62.4%
Contains more FatsFats +315.6%
Contains more WaterWater +92.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +30.3%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1298.7%
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +17.2%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.