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  6. Halibut raw vs. Zucchini

Halibut raw vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and zucchini

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and choline, yet zucchini is higher in vitamin C and manganese.
  • Halibut raw covers your daily vitamin D needs 183% more than zucchini.
  • The amount of cholesterol in zucchini is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Halibut raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +78.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +331.6%
Contains more SeleniumSelenium +18150%
Contains more CalciumCalcium +433.3%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1375%
~equal in Potassium ~261mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +508.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +232.6%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B6Vitamin B6 +157.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +550.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +2300%

All nutrients comparison - raw data values

Nutrient Halibut raw Zucchini DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.2µg 66%
Vitamin B12 1µg 0µg 42%
Protein 14.37g 1.21g 26%
Fats 13.84g 0.32g 21%
Monounsaturated fat 8.378g 0.011g 21%
Vitamin C 0mg 17.9mg 20%
Vitamin B6 0.42mg 0.163mg 20%
Phosphorus 164mg 38mg 18%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.084g 11%
Choline 61.8mg 9.5mg 10%
Polyunsaturated fat 1.367g 0.091g 9%
Calories 186kcal 17kcal 8%
Manganese 0.012mg 0.177mg 7%
Vitamin B3 1.5mg 0.451mg 7%
Folate 1µg 24µg 6%
Iron 0.66mg 0.37mg 4%
Vitamin E 0.73mg 0.12mg 4%
Fiber 0g 1g 4%
Vitamin K 0.1µg 4.3µg 4%
Sodium 80mg 8mg 3%
Copper 0.03mg 0.053mg 3%
Fructose 1.38g 2%
Magnesium 26mg 18mg 2%
Calcium 3mg 16mg 1%
Carbs 0g 3.11g 1%
Zinc 0.4mg 0.32mg 1%
Vitamin B2 0.08mg 0.094mg 1%
Vitamin B1 0.06mg 0.045mg 1%
Vitamin B5 0.25mg 0.204mg 1%
Net carbs 0g 2.11g N/A
Potassium 268mg 261mg 0%
Sugar 0g 2.5g N/A
Vitamin A 14µg 10µg 0%
Tryptophan 0.161mg 0.01mg 0%
Threonine 0.63mg 0.029mg 0%
Isoleucine 0.662mg 0.044mg 0%
Leucine 1.168mg 0.071mg 0%
Lysine 1.32mg 0.067mg 0%
Methionine 0.425mg 0.018mg 0%
Phenylalanine 0.561mg 0.043mg 0%
Valine 0.74mg 0.054mg 0%
Histidine 0.423mg 0.026mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0.089g 0g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1087.6%
Contains more FatsFats +4225%
Contains more OtherOther +166.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.9%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +76063.6%
Contains more Poly. FatPolyunsaturated fat +1402.2%
Contains less Sat. FatSaturated fat -96.5%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.