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Halibut vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are Halibut and Pacific saury raw different?

  • Halibut is richer in Selenium, Vitamin B6, and Monounsaturated Fat, while Pacific saury raw is higher in Vitamin B12, Manganese, Vitamin B5, and Calcium.
  • Halibut covers your daily need of Selenium 62% more than Pacific saury raw.
  • Halibut contains 68 times more Monounsaturated Fat than Pacific saury raw. Halibut contains 10.742g of Monounsaturated Fat, while Pacific saury raw contains 0.157g.
  • Pacific saury raw is lower in Saturated Fat.

Fish, halibut, greenland, cooked, dry heat and Fish, pike, northern, raw types were used in this article.

Infographic

Halibut vs Pacific saury raw 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.
Contains more Iron +54.5%
Contains more Potassium +32.8%
Contains more Selenium +271.4%
Contains more Calcium +1325%
Contains less Sodium -62.1%
Contains more Zinc +31.4%
Contains more Copper +34.2%
Contains more Manganese +1500%
Equal in Magnesium - 31
Equal in Phosphorus - 220
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 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +54.5%
Contains more Potassium +32.8%
Contains more Selenium +271.4%
Contains more Calcium +1325%
Contains less Sodium -62.1%
Contains more Zinc +31.4%
Contains more Copper +34.2%
Contains more Manganese +1500%
Equal in Magnesium - 31
Equal in Phosphorus - 220

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 +25.9%
Contains more Vitamin B2 +63.5%
Contains more Vitamin B6 +314.5%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +160.4%
Contains more Folate +1400%
Contains more Vitamin B12 +108.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 36% 1%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +63.5%
Contains more Vitamin B6 +314.5%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +160.4%
Contains more Folate +1400%
Contains more Vitamin B12 +108.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2471%
Contains more Other +73.5%
Contains more Water +27.5%
Equal in Protein - 19.26
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +2471%
Contains more Other +73.5%
Contains more Water +27.5%
Equal in Protein - 19.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6742%
Contains more Polyunsaturated fat +767.8%
Contains less Saturated Fat -96.2%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +6742%
Contains more Polyunsaturated fat +767.8%
Contains less Saturated Fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut Pacific saury raw Opinion
Protein 18.42g 19.26g Pacific saury raw
Fats 17.74g 0.69g Halibut
Calories 239kcal 88kcal Halibut
Calcium 4mg 57mg Pacific saury raw
Iron 0.85mg 0.55mg Halibut
Magnesium 33mg 31mg Halibut
Phosphorus 210mg 220mg Pacific saury raw
Potassium 344mg 259mg Halibut
Sodium 103mg 39mg Pacific saury raw
Zinc 0.51mg 0.67mg Pacific saury raw
Copper 0.038mg 0.051mg Pacific saury raw
Manganese 0.015mg 0.24mg Pacific saury raw
Selenium 46.8µg 12.6µg Halibut
Vitamin A 60IU 70IU Pacific saury raw
Vitamin A RAE 18µg 21µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU Pacific saury raw
Vitamin D 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.073mg 0.058mg Halibut
Vitamin B2 0.103mg 0.063mg Halibut
Vitamin B3 1.923mg 2.3mg Pacific saury raw
Vitamin B5 0.288mg 0.75mg Pacific saury raw
Vitamin B6 0.485mg 0.117mg Halibut
Folate 1µg 15µg Pacific saury raw
Vitamin B12 0.96µg 2µg Pacific saury raw
Choline 65mg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.206mg 0.216mg Pacific saury raw
Threonine 0.808mg 0.844mg Pacific saury raw
Isoleucine 0.849mg 0.887mg Pacific saury raw
Leucine 1.497mg 1.565mg Pacific saury raw
Lysine 1.692mg 1.768mg Pacific saury raw
Methionine 0.545mg 0.57mg Pacific saury raw
Phenylalanine 0.719mg 0.752mg Pacific saury raw
Valine 0.949mg 0.992mg Pacific saury raw
Histidine 0.542mg 0.567mg Pacific saury raw
Cholesterol 59mg 39mg Pacific saury raw
Saturated Fat 3.102g 0.118g Pacific saury raw
Omega-3 - DHA 0.504g 0.074g Halibut
Omega-3 - EPA 0.674g 0.033g Halibut
Omega-3 - DPA 0.114g 0.014g Halibut
Monounsaturated Fat 10.742g 0.157g Halibut
Polyunsaturated fat 1.753g 0.202g Halibut

Which food is preferable for your diet?

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

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
41%
Pacific saury raw
Minerals Daily Need Coverage Score
47%
Halibut
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 2.984g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $5)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.