Halibut vs. Bass — Health Impact and Nutrition Comparison

Protein

Bass is higher in protein than halibut. Per 100g serving, the bass provides 22.7g of protein, while halibut contains 18.4g of it. 

Both contain essential amino acids, such as phenylalanine, histidine, and lysine. 

Fat

Halibut is six times higher in fats than bass. Halibut contains 17.4g of fats per 100g, while the same serving of bass provides 3g of them. Halibut is notably richer in monounsaturated fats, having 10g more of them than bass. 

It is also higher in polyunsaturated and saturated fats. 

Bass is 44mg higher in cholesterol than halibut. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Halibut

2

Saturated Fat: Sat. Fat 3.102 g

Monounsaturated Fat: Mono. Fat 10.742 g

Polyunsaturated fat: Poly. Fat 1.753 g

Bass

1

Saturated Fat: Sat. Fat 0.65 g

Monounsaturated Fat: Mono. Fat 0.846 g

Polyunsaturated fat: Poly. Fat 1.005 g

Contains more Mono. FatMonounsaturated Fat	+1169.7%
Contains more Poly. FatPolyunsaturated fat	+74.4%

Contains less Sat. FatSaturated Fat

-79%

Calories

Halibut and bass are classified as medium-calorie foods. Due to its higher fat composition, halibut has more calories than bass. It provides 115 more calories per 100g serving. 

Minerals

The absolute leader in this section is bass. 

Bass provides more calcium, iron, magnesium, phosphorus, and manganese than halibut. Halibut contains more sodium and potassium. 

100g of bass covers 109% of the DV for phosphorus.

You can check the mineral comparison chart shown below.

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.

Halibut

0

Bass

6

Contains more MagnesiumMagnesium	+54.5%
Contains more CalciumCalcium	+375%
Contains more IronIron	+27.1%
Contains more PhosphorusPhosphorus	+21%
Contains less SodiumSodium	-14.6%
Contains more ManganeseManganese	+26.7%

~equal in Potassium ~328mg

~equal in Copper ~0.04mg

~equal in Zinc ~0.51mg

~equal in Selenium ~46.8µg

Vitamins

In general, the bass has a higher vitamin content. It is richer in nearly all the vitamins. Halibut is higher in vitamins B2 and B6. Bass covers 552% of the DV of vitamin B12, while halibut covers only 120% of it. 

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.

Halibut

2

Bass

6

Contains more Vitamin B2Vitamin B2	+178.4%
Contains more Vitamin B6Vitamin B6	+40.2%

Contains more Vitamin AVitamin A	+73.3%
Contains more Vitamin B1Vitamin B1	+57.5%
Contains more Vitamin B3Vitamin B3	+33%
Contains more Vitamin B5Vitamin B5	+200.3%
Contains more Vitamin B12Vitamin B12	+359.4%
Contains more FolateFolate	+900%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Similarities

Bass and halibut have a similar effect on cardiovascular health.

Consuming bass and halibut is associated with a decreased risk of cardiovascular disease (1). 

This results from the balance of omega-3 and omega-6 fatty acids. These two substances are long-chain essential fatty acids, which the human body is unable to produce. As a result, we must obtain them through what we eat. According to research, the risk of heart disease rises when the ratio of omega-3 to omega-6 fatty acid concentrations in blood flow is not in balance (2). For people with greater blood levels of omega-6, eating halibut and bass increases their blood levels of omega-3 (3) (4).