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Halibut raw vs. Yolk — In-Depth Nutrition Comparison

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Summary of differences between halibut raw and yolk

  • Halibut raw has more vitamin D; however, yolk is higher in choline, vitamin B5, vitamin B12, folate, selenium, vitamin B2, and phosphorus.
  • Yolk covers your daily need for cholesterol, 346% more than halibut raw.
  • Halibut raw has 5 times more vitamin D than yolk. While halibut raw has 1097IU of vitamin D, yolk has only 218IU.
  • Halibut raw has less saturated fat.

These are the specific foods used in this comparison Fish, halibut, Greenland, raw and Egg, yolk, raw, fresh.

Infographic

Halibut raw vs Yolk 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%
Yolk
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +420%
Contains more PotassiumPotassium +145.9%
Contains more CalciumCalcium +4200%
Contains more IronIron +313.6%
Contains more CopperCopper +156.7%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +137.8%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +358.3%
Contains more SeleniumSelenium +53.4%

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%
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin DVitamin D +407.4%
Contains more Vitamin B3Vitamin B3 +6150%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin AVitamin A +2621.4%
Contains more Vitamin EVitamin E +253.4%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +560%
Contains more Vitamin B5Vitamin B5 +1096%
Contains more Vitamin B12Vitamin B12 +95%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +14500%
Contains more CholineCholine +1227.2%
~equal in Vitamin C ~0mg

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
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more WaterWater +34.3%
Contains more ProteinProtein +10.4%
Contains more FatsFats +91.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +11.8%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +40.1%
Contains more Poly. FatPolyunsaturated fat +207.5%

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

All nutrients comparison - raw data values

Nutrient Halibut raw Yolk DV% diff.
Cholesterol 46mg 1085mg 346%
Choline 61.8mg 820.2mg 138%
Vitamin D 27.4µg 5.4µg 110%
Vitamin D 1097IU 218IU 110%
Vitamin B5 0.25mg 2.99mg 55%
Vitamin A 14µg 381µg 41%
Vitamin B12 1µg 1.95µg 40%
Folate 1µg 146µg 36%
Selenium 36.5µg 56µg 35%
Vitamin B2 0.08mg 0.528mg 34%
Saturated fat 2.419g 9.551g 32%
Phosphorus 164mg 390mg 32%
Iron 0.66mg 2.73mg 26%
Fats 13.84g 26.54g 20%
Polyunsaturated fat 1.367g 4.204g 19%
Zinc 0.4mg 2.3mg 17%
Calcium 3mg 129mg 13%
Vitamin E 0.73mg 2.58mg 12%
Vitamin B1 0.06mg 0.176mg 10%
Vitamin B3 1.5mg 0.024mg 9%
Monounsaturated fat 8.378g 11.738g 8%
Calories 186kcal 322kcal 7%
Vitamin B6 0.42mg 0.35mg 5%
Copper 0.03mg 0.077mg 5%
Potassium 268mg 109mg 5%
Magnesium 26mg 5mg 5%
Protein 14.37g 15.86g 3%
Manganese 0.012mg 0.055mg 2%
Sodium 80mg 48mg 1%
Vitamin K 0.1µg 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 0.56g N/A
Tryptophan 0.161mg 0.177mg 0%
Threonine 0.63mg 0.687mg 0%
Isoleucine 0.662mg 0.866mg 0%
Leucine 1.168mg 1.399mg 0%
Lysine 1.32mg 1.217mg 0%
Methionine 0.425mg 0.378mg 0%
Phenylalanine 0.561mg 0.681mg 0%
Valine 0.74mg 0.949mg 0%
Histidine 0.423mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.526g 0.011g N/A
Omega-3 - DHA 0.393g 0.114g 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 Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
114%
Yolk
Minerals Daily Need Coverage Score
37%
Halibut raw
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 32mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $4)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 1039mg)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 7.132g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.