Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Halibut
  5. Compare
  6. Halibut vs. Grouper fish

Halibut vs. Grouper fish — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 18, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Halibut
vs
Grouper fish

Summary

Grouper and halibut have many differences in nutritional content. Grouper is higher in protein, vitamin B1, and minerals. Halibut contains more cholesterol, B-complex vitamins, and higher calories. Two species promote heart health.

Table of contents

  1. Introduction
    1. Actual differences  
      1. Nutrition 
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. References

                    Introduction

                    Grouper and halibut are two of the most widespread fishes in the world. In this article, we will compare these fishes, focusing on their nutritional composition and health impact, and showing their actual differences.

                    Actual differences  

                    Grouper (1) is a freshwater fish from the Serranidae family. This fish is usually widespread in the Gulf of Mexico and the coasts of South America. Grouper has a mild, a bit sweet taste. Grouper has a broader range of cooking methods: it is usually consumed in baked, broiled, fried, grilled, or steamed forms.

                    Halibut (2) is a kind of flatfish. In contrast to grouper, halibut has a sweet and subtle flavor. Typically, it is steamed, baked, poached, or grilled. The fish is found in the Atlantic Ocean and the California coasts. However, it is offered and accessible everywhere.

                    Nutrition 

                    Here we will discuss grouper and halibut's macronutrient, mineral, and vitamin composition. Both of them do not provide any amounts of carbs.

                    Macronutrient Comparison

                    Macronutrient breakdown side-by-side comparison
                    18% 18% 62% 2%
                    Protein: 18.42 g
                    Fats: 17.74 g
                    Carbs: 0 g
                    Water: 61.88 g
                    Other: 1.96 g
                    25% 73%
                    Protein: 24.84 g
                    Fats: 1.3 g
                    Carbs: 0 g
                    Water: 73.36 g
                    Other: 0.5 g
                    Contains more FatsFats +1264.6%
                    Contains more OtherOther +292%
                    Contains more ProteinProtein +34.9%
                    Contains more WaterWater +18.6%
                    ~equal in Carbs ~0g

                    Protein

                    Grouper is higher in protein than halibut.

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

                    Fat

                    Halibut is higher in fats than grouper. It is richer in both saturated and unsaturated fats. Halibut is an excellent source of omega-3 fatty acids.

                    Halibut is 12mg higher in cholesterol than grouper.

                    Fat Type Comparison

                    Fat type breakdown side-by-side comparison
                    20% 69% 11%
                    Saturated Fat: Sat. Fat 3.102 g
                    Monounsaturated Fat: Mono. Fat 10.742 g
                    Polyunsaturated fat: Poly. Fat 1.753 g
                    31% 28% 42%
                    Saturated Fat: Sat. Fat 0.299 g
                    Monounsaturated Fat: Mono. Fat 0.268 g
                    Polyunsaturated fat: Poly. Fat 0.403 g
                    Contains more Mono. FatMonounsaturated Fat +3908.2%
                    Contains more Poly. FatPolyunsaturated fat +335%
                    Contains less Sat. FatSaturated Fat -90.4%

                    Calories

                    Grouper is a low-calorie food, while halibut is classified as medium-calorie. Due to its higher fat composition, halibut provides more calories than grouper. It has two times more calories per 100g serving.

                    Minerals

                    The winner in this section is grouper.

                    Halibut provides more phosphorus than grouper. Grouper contains more calcium, iron, magnesium, zinc, and potassium. Grouper is 50g lower in sodium than halibut.

                    Check the mineral comparison chart below for a visual representation of the distribution of minerals.

                    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 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
                    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
                    Contains more PhosphorusPhosphorus +46.9%
                    Contains more ManganeseManganese +25%
                    Contains more MagnesiumMagnesium +12.1%
                    Contains more CalciumCalcium +425%
                    Contains more PotassiumPotassium +38.1%
                    Contains more IronIron +34.1%
                    Contains more CopperCopper +18.4%
                    Contains less SodiumSodium -48.5%
                    ~equal in Zinc ~0.51mg
                    ~equal in Selenium ~46.8µg

                    Vitamins

                    Grouper is richer in vitamins B1, B5, and folate. Halibut contains higher amounts of B-complex vitamins.

                    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% 3.6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
                    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% 9.9% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 0%
                    Contains more Vitamin B2Vitamin B2 +1616.7%
                    Contains more Vitamin B3Vitamin B3 +404.7%
                    Contains more Vitamin B6Vitamin B6 +38.6%
                    Contains more Vitamin B12Vitamin B12 +39.1%
                    Contains more Vitamin AVitamin A +175%
                    Contains more Vitamin B1Vitamin B1 +11%
                    Contains more Vitamin B5Vitamin B5 +202.1%
                    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

                    Health impact

                    Cardiovascular health

                    Grouper and halibut consumption are connected to lower cardiovascular disease risk (3). This is due to omega-3 and omega-6 fatty acid composition. These two compounds are long-chain essential fatty acids that are not produced in the human organism. Hence we must get them with the food we eat. Research shows that the risk of heart disease increases when there is no balance between omega-6 and omega-3 fatty acid concentrations in the blood flow (4). Halibut and grouper boost omega-3 levels in the bloodstream of those with higher omega-6 levels (5) (6).

                    References

                    1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171962/nutrients
                    2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/nutrients
                    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                    4. https://pubmed.ncbi.nlm.nih.gov/34371930/
                    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7990530/
                    6. https://pubmed.ncbi.nlm.nih.gov/23351633/
                    Article author photo Ani Harutyunyan
                    Education: General Medicine at YSMU
                    Last updated: February 18, 2023
                    Medically reviewed by Igor Bussel

                    Infographic

                    Halibut vs Grouper fish infographic
                    Infographic link

                    Comparison summary table

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

                    All nutrients comparison - raw data values

                    Nutrient Halibut Grouper fish Opinion
                    Calories 239kcal 118kcal Halibut
                    Protein 18.42g 24.84g Grouper fish
                    Fats 17.74g 1.3g Halibut
                    Cholesterol 59mg 47mg Grouper fish
                    Magnesium 33mg 37mg Grouper fish
                    Calcium 4mg 21mg Grouper fish
                    Potassium 344mg 475mg Grouper fish
                    Iron 0.85mg 1.14mg Grouper fish
                    Copper 0.038mg 0.045mg Grouper fish
                    Zinc 0.51mg 0.51mg
                    Phosphorus 210mg 143mg Halibut
                    Sodium 103mg 53mg Grouper fish
                    Vitamin A 60IU 165IU Grouper fish
                    Vitamin A 18µg 50µg Grouper fish
                    Manganese 0.015mg 0.012mg Halibut
                    Selenium 46.8µg 46.8µg
                    Vitamin B1 0.073mg 0.081mg Grouper fish
                    Vitamin B2 0.103mg 0.006mg Halibut
                    Vitamin B3 1.923mg 0.381mg Halibut
                    Vitamin B5 0.288mg 0.87mg Grouper fish
                    Vitamin B6 0.485mg 0.35mg Halibut
                    Vitamin B12 0.96µg 0.69µg Halibut
                    Folate 1µg 10µg Grouper fish
                    Saturated Fat 3.102g 0.299g Grouper fish
                    Monounsaturated Fat 10.742g 0.268g Halibut
                    Polyunsaturated fat 1.753g 0.403g Halibut
                    Tryptophan 0.206mg 0.278mg Grouper fish
                    Threonine 0.808mg 1.089mg Grouper fish
                    Isoleucine 0.849mg 1.145mg Grouper fish
                    Leucine 1.497mg 2.019mg Grouper fish
                    Lysine 1.692mg 2.282mg Grouper fish
                    Methionine 0.545mg 0.735mg Grouper fish
                    Phenylalanine 0.719mg 0.97mg Grouper fish
                    Valine 0.949mg 1.28mg Grouper fish
                    Histidine 0.542mg 0.731mg Grouper fish
                    Omega-3 - EPA 0.674g 0.035g Halibut
                    Omega-3 - DHA 0.504g 0.213g Halibut
                    Omega-3 - DPA 0.114g 0.017g Halibut

                    Which food is preferable for your diet?

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

                    People also compare

                    Halibut
                    Halibut vs Mackerel
                    Mackerel
                    Halibut
                    Halibut vs Pacific saury raw
                    Pacific saury raw
                    Halibut
                    Halibut vs Alaska pollock
                    Alaska pollock
                    Grouper fish
                    Grouper fish vs Herring
                    Herring
                    Grouper fish
                    Grouper fish vs Ling fish raw
                    Ling fish raw
                    Grouper fish
                    Grouper fish vs Lingcod raw
                    Lingcod raw

                    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
                    26%
                    Halibut
                    20%
                    Grouper fish
                    Minerals Daily Need Coverage Score
                    47%
                    Halibut
                    47%
                    Grouper fish

                    Comparison summary

                    Which food is lower in Cholesterol?
                    Grouper fish
                    Grouper fish is lower in Cholesterol (difference - 12mg)
                    Which food contains less Sodium?
                    Grouper fish
                    Grouper fish contains less Sodium (difference - 50mg)
                    Which food is lower in Saturated Fat?
                    Grouper fish
                    Grouper fish is lower in Saturated Fat (difference - 2.803g)
                    Which food is cheaper?
                    Grouper fish
                    Grouper fish is cheaper (difference - $5)
                    Which food contains less Sugar?
                    ?
                    The foods are relatively equal in Sugar ( g)
                    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.
                    Which food is richer in vitamins?
                    ?
                    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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.