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  6. Halibut raw vs. Winged bean

Halibut raw vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between halibut raw and winged bean?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus; however, winged bean is richer in copper, vitamin B1, manganese, and iron.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Winged bean has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than winged bean (32).

We used Fish, halibut, Greenland, raw and Winged bean tuber, raw types in this article.

Infographic

Halibut raw vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +5114.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +118.7%
Contains more IronIron +203%
Contains more CopperCopper +4520%
Contains more ZincZinc +247.5%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +4333.3%
~equal in Magnesium ~24mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more Vitamin B6Vitamin B6 +460%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more FolateFolate +1800%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~1.64mg

All nutrients comparison - raw data values

Nutrient Halibut raw Winged bean DV% diff.
Copper 0.03mg 1.386mg 151%
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.7µg 65%
Vitamin B12 1µg 0µg 42%
Vitamin B6 0.42mg 0.075mg 27%
Vitamin B1 0.06mg 0.379mg 27%
Manganese 0.012mg 0.532mg 23%
Fats 13.84g 0.9g 20%
Monounsaturated fat 8.378g 0.234g 20%
Iron 0.66mg 2mg 17%
Phosphorus 164mg 45mg 17%
Cholesterol 46mg 0mg 15%
Choline 61.8mg 11%
Saturated fat 2.419g 0.222g 10%
Zinc 0.4mg 1.39mg 9%
Potassium 268mg 586mg 9%
Carbs 0g 28.1g 9%
Polyunsaturated fat 1.367g 0.174g 8%
Protein 14.37g 11.6g 6%
Vitamin E 0.73mg 5%
Vitamin B2 0.08mg 0.149mg 5%
Folate 1µg 19µg 5%
Calcium 3mg 30mg 3%
Vitamin B5 0.25mg 0.116mg 3%
Calories 186kcal 148kcal 2%
Vitamin A 14µg 0µg 2%
Sodium 80mg 35mg 2%
Vitamin B3 1.5mg 1.64mg 1%
Net carbs 0g 28.1g N/A
Magnesium 26mg 24mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.252mg 0%
Threonine 0.63mg 0.451mg 0%
Isoleucine 0.662mg 0.425mg 0%
Leucine 1.168mg 0.64mg 0%
Lysine 1.32mg 0.592mg 0%
Methionine 0.425mg 0.143mg 0%
Phenylalanine 0.561mg 0.451mg 0%
Valine 0.74mg 0.599mg 0%
Histidine 0.423mg 0.241mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +23.9%
Contains more FatsFats +1437.8%
Contains more WaterWater +22.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +31.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3480.3%
Contains more Poly. FatPolyunsaturated fat +685.6%
Contains less Sat. FatSaturated fat -90.8%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.