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Halibut vs. Haddock — Health Impact and Nutrition Comparison

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Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on February 10, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Halibut
vs
Haddock

Summary

Overall, haddock is richer in protein, while halibut contains 25 times more fats. Both contain almost equal amounts of minerals, whereas halibut is higher in vitamins than haddock.

Both haddock and halibut can be beneficial during various health problems and are invaluable for the formation and repair of nails and hair.

The final choice is up to personal taste.

Introduction

Haddock is a white, flaky, lean fish with a mild taste. This type of fish is an excellent choice for beginners, as it doesn’t have a strong fish flavor. Haddock is a common fish in the North Atlantic and is fished for commercial aims. You can find them in supermarkets fresh or frozen. It is a good source of protein and is very low in fat. It cooks well when grilled, broiled, or baked.

Halibut is one of the largest flat and saltwater fishes, and it has been a vital food source for Native Americans and Canadians for thousands of years. Its meat is perfect for fish lovers due to its delicate flavor and high nutritional value. It is often served baked, broiled, and grilled. Fresh halibut is available in summer, whereas frozen ones are available all year round.

Nutrition

Macronutrients and Calories

Both halibut and haddock are incredibly rich in nutrients while containing no notable amount of carbohydrates.

Halibut provides more than 2 times more calories compared to haddock.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3125.5%
Contains more Water +28.7%
Equal in Protein - 19.99
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more Fats +3125.5%
Contains more Water +28.7%
Equal in Protein - 19.99

Protein

Per every 100g serving, haddock contains almost 1.5g more protein than halibut.

Both of these fishes contain all essential amino acids. However, haddock is richer in all of these.

Fats

On the other hand, halibut is 32 times richer in fats, mostly due to its monounsaturated fatty acid content. That being said, halibut also contains higher levels of saturated and polyunsaturated fats.

Surprisingly, halibut is slightly lower in cholesterol than haddock despite the fat content.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +14416.2%
Contains more Polyunsaturated fat +759.3%
Contains less Saturated Fat -96.4%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
Contains more Monounsaturated Fat +14416.2%
Contains more Polyunsaturated fat +759.3%
Contains less Saturated Fat -96.4%

Minerals

When looking at the comparison chart of minerals, it becomes clear that halibut is higher in minerals.

The amount of potassium is very similar in these two types of fish. However, halibut contains more iron, whereas haddock contains more sodium than halibut.

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.
Contains more Iron +304.8%
Contains more Magnesium +26.9%
Contains less Sodium -60.5%
Contains more Zinc +27.5%
Contains more Copper +46.2%
Contains more Manganese +15.4%
Contains more Selenium +47.6%
Contains more Calcium +250%
Contains more Phosphorus +32.4%
Equal in Potassium - 351
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% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Contains more Iron +304.8%
Contains more Magnesium +26.9%
Contains less Sodium -60.5%
Contains more Zinc +27.5%
Contains more Copper +46.2%
Contains more Manganese +15.4%
Contains more Selenium +47.6%
Contains more Calcium +250%
Contains more Phosphorus +32.4%
Equal in Potassium - 351

Vitamins

When speaking about vitamins, the comparison charts tell us that haddock is the winner with a score of 8:3. It is an excellent source of folate, containing 13 times more than halibut. Haddock is also higher in vitamin B12 and B3.

On the other hand, halibut is richer in vitamins B2 and B6.

They contain equal amounts of vitamin A.

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.
:
Contains more Vitamin B1 +217.4%
Contains more Vitamin B2 +49.3%
Contains more Vitamin B6 +48.3%
Contains more Vitamin B3 +114.2%
Contains more Vitamin B5 +71.5%
Contains more Folate +1200%
Contains more Vitamin B12 +121.9%
Equal in Vitamin A - 62
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 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 1%
Contains more Vitamin B1 +217.4%
Contains more Vitamin B2 +49.3%
Contains more Vitamin B6 +48.3%
Contains more Vitamin B3 +114.2%
Contains more Vitamin B5 +71.5%
Contains more Folate +1200%
Contains more Vitamin B12 +121.9%
Equal in Vitamin A - 62

Health Impact

Thanks to its high omega-3 fatty acid content, halibut has a protective effect on the cardiovascular system. It also prevents heart ailments like atherosclerosis, artery clotting, inflammation, stroke and controls high blood pressure (1). Other health benefits of this fish are:

  1. Maintainance of cells
    They contribute to maintaining cells thanks to considerably high levels of vitamin B12. Its role in repairing, formatting, and maintaining red blood cells is of vital importance. It is beneficial for nervous health as well (2).
  2. Reduction of fatigue
    Vitamin B12 also enhances stamina in the body and relieves weakness and fatigue.
  3. Supports digestion
    The functions of the digestive system are supported by vitamin B3. It also stimulates appetite, nerve function, and healthy skin (3). The intake of this vitamin is also useful for lowering cholesterol and preventing atherosclerosis (4).
  4. Regeneration of tissues and cells
    The consumption of this fish helps to restore and renew cells and tissues thanks to amino acids. It is crucial for nails, hair, and skin.
  5. Muscle problems
    Health ailments like numbness, muscle weakness, and fatigue are possible to prevent due to the phosphorus levels in halibut (5).
  6. Brain health
    This fish is rich in potassium, which plays a significant role in maintaining proper nerve transmission, muscle contraction, and kidney function (6).

The health benefits of haddock fish are numerous. Some of these health benefits include:

  1. Maintenance of cells
    This seafood is high in vitamin B12, which is responsible for maintaining, repairing, and forming red blood cells and nerve health (2).
  2. Strengthening immunity
    It is a great source of protein, which is essential for stronger immunity. It is essential for the proper work of the body’s self-defense mechanism to struggle against diseases and infections.
  3. Supporting digestion
    For effective digestion, our organism requires riboflavin and niacin, which are also important for emotional and neurological response systems (7).
  4. Function of brain
    Cognitive development and growth require considerable amounts of vitamin B6. Brain function can diminish because of the lack of this mineral (8).
  5. Lowers bad cholesterol
    We can keep away diseases like artery thickening and atherosclerosis by consuming this fish. The reason is that its high intake lowers LDL cholesterol (“bad” cholesterol) and increases HDL cholesterol (“good” cholesterol) (1).
  6. Sugar level
    A proper level of potassium and sodium is necessary to avoid headaches, weakness, trembling, and nervousness. The intake of this fish relatively lowers that risk and is helpful for diabetic patients, as it may lower sugar levels (6).
  7. Relax muscles
    For the contraction and relaxation of muscles, our body requires potassium. It also keeps the function of nerves and optimal muscles at the right level (6).
  8. Bone health
    For the maintenance of teeth and bone health, we can thank the calcium, magnesium, and phosphorus contents found in this fish (5).
Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: February 10, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Halibut vs Haddock 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 Haddock
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halibut Haddock Opinion
Protein 18.42g 19.99g Haddock
Fats 17.74g 0.55g Halibut
Calories 239kcal 90kcal Halibut
Calcium 4mg 14mg Haddock
Iron 0.85mg 0.21mg Halibut
Magnesium 33mg 26mg Halibut
Phosphorus 210mg 278mg Haddock
Potassium 344mg 351mg Haddock
Sodium 103mg 261mg Halibut
Zinc 0.51mg 0.4mg Halibut
Copper 0.038mg 0.026mg Halibut
Manganese 0.015mg 0.013mg Halibut
Selenium 46.8µg 31.7µg Halibut
Vitamin A 60IU 62IU Haddock
Vitamin A RAE 18µg 21µg Haddock
Vitamin E 0.55mg Haddock
Vitamin D 23IU Haddock
Vitamin D 0.6µg Haddock
Vitamin B1 0.073mg 0.023mg Halibut
Vitamin B2 0.103mg 0.069mg Halibut
Vitamin B3 1.923mg 4.119mg Haddock
Vitamin B5 0.288mg 0.494mg Haddock
Vitamin B6 0.485mg 0.327mg Halibut
Folate 1µg 13µg Haddock
Vitamin B12 0.96µg 2.13µg Haddock
Vitamin K 0.1µg Haddock
Tryptophan 0.206mg 0.26mg Haddock
Threonine 0.808mg 1.015mg Haddock
Isoleucine 0.849mg 1.067mg Haddock
Leucine 1.497mg 1.882mg Haddock
Lysine 1.692mg 2.126mg Haddock
Methionine 0.545mg 0.686mg Haddock
Phenylalanine 0.719mg 0.904mg Haddock
Valine 0.949mg 1.193mg Haddock
Histidine 0.542mg 0.682mg Haddock
Cholesterol 59mg 66mg Halibut
Trans Fat 0.005g Halibut
Saturated Fat 3.102g 0.111g Haddock
Omega-3 - DHA 0.504g 0.109g Halibut
Omega-3 - EPA 0.674g 0.051g Halibut
Omega-3 - DPA 0.114g 0.006g Halibut
Monounsaturated Fat 10.742g 0.074g Halibut
Polyunsaturated fat 1.753g 0.204g Halibut
Omega-6 - Eicosadienoic acid 0.001g Haddock

Which food is preferable for your diet?

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

People also compare

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
43%
Haddock
Minerals Daily Need Coverage Score
47%
Halibut
41%
Haddock

Comparison summary

Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 158mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 7mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $11)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 2.991g)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.