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Halibut vs. Salmon — In-Depth Nutrition Comparison

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Summary of differences between Halibut and Salmon

  • Halibut has more Selenium, and Iron, however, Salmon is higher in Vitamin B12, Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B6, Folate, Phosphorus, and Vitamin A RAE.
  • Salmon covers your daily need of Vitamin B12 77% more than Halibut.
  • Halibut has 3 times more Iron than Salmon. While Halibut has 0.85mg of Iron, Salmon has only 0.34mg.

These are the specific foods used in this comparison Fish, halibut, greenland, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Halibut vs Salmon infographic
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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.
:
6
Salmon
Contains more Iron +150%
Contains more Zinc +18.6%
Contains more Selenium +13%
Contains more Calcium +275%
Contains more Phosphorus +20%
Contains more Potassium +11.6%
Contains less Sodium -40.8%
Contains more Copper +28.9%
Equal in Magnesium - 30
Equal in Manganese - 0.016
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +150%
Contains more Zinc +18.6%
Contains more Selenium +13%
Contains more Calcium +275%
Contains more Phosphorus +20%
Contains more Potassium +11.6%
Contains less Sodium -40.8%
Contains more Copper +28.9%
Equal in Magnesium - 30
Equal in Manganese - 0.016

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.
:
12
Salmon
Contains more Vitamin A +283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +365.8%
Contains more Vitamin B2 +31.1%
Contains more Vitamin B3 +318.4%
Contains more Vitamin B5 +412.2%
Contains more Vitamin B6 +33.4%
Contains more Folate +3300%
Contains more Vitamin B12 +191.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +365.8%
Contains more Vitamin B2 +31.1%
Contains more Vitamin B3 +318.4%
Contains more Vitamin B5 +412.2%
Contains more Vitamin B6 +33.4%
Contains more Folate +3300%
Contains more Vitamin B12 +191.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Salmon
Contains more Fats +43.6%
Contains more Other +145%
Contains more Protein +20%
Equal in Water - 64.75
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +43.6%
Contains more Other +145%
Contains more Protein +20%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Salmon
Contains more Monounsaturated Fat +156.9%
Contains less Saturated Fat -22.7%
Contains more Polyunsaturated fat +159.7%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +156.9%
Contains less Saturated Fat -22.7%
Contains more Polyunsaturated fat +159.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut Salmon
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halibut Salmon Opinion
Protein 18.42g 22.1g Salmon
Fats 17.74g 12.35g Halibut
Calories 239kcal 206kcal Halibut
Calcium 4mg 15mg Salmon
Iron 0.85mg 0.34mg Halibut
Magnesium 33mg 30mg Halibut
Phosphorus 210mg 252mg Salmon
Potassium 344mg 384mg Salmon
Sodium 103mg 61mg Salmon
Zinc 0.51mg 0.43mg Halibut
Copper 0.038mg 0.049mg Salmon
Manganese 0.015mg 0.016mg Salmon
Selenium 46.8µg 41.4µg Halibut
Vitamin A 60IU 230IU Salmon
Vitamin A RAE 18µg 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.073mg 0.34mg Salmon
Vitamin B2 0.103mg 0.135mg Salmon
Vitamin B3 1.923mg 8.045mg Salmon
Vitamin B5 0.288mg 1.475mg Salmon
Vitamin B6 0.485mg 0.647mg Salmon
Folate 1µg 34µg Salmon
Vitamin B12 0.96µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.206mg 0.248mg Salmon
Threonine 0.808mg 0.969mg Salmon
Isoleucine 0.849mg 1.018mg Salmon
Leucine 1.497mg 1.796mg Salmon
Lysine 1.692mg 2.03mg Salmon
Methionine 0.545mg 0.654mg Salmon
Phenylalanine 0.719mg 0.863mg Salmon
Valine 0.949mg 1.139mg Salmon
Histidine 0.542mg 0.651mg Salmon
Cholesterol 59mg 63mg Halibut
Saturated Fat 3.102g 2.397g Salmon
Omega-3 - DHA 0.504g 1.457g Salmon
Omega-3 - EPA 0.674g 0.69g Salmon
Omega-3 - DPA 0.114g 0.17g Salmon
Monounsaturated Fat 10.742g 4.181g Halibut
Polyunsaturated fat 1.753g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Halibut
110%
Salmon
Minerals Daily Need Coverage Score
47%
Halibut
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.705g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.