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  6. Halibut vs. Sunfish

Halibut vs. Sunfish — In-Depth Nutrition Comparison

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The main differences between Halibut and Sunfish

  • Halibut is richer in Selenium, and Vitamin B6, yet Sunfish is richer in Vitamin B12, Copper, Manganese, Zinc, Vitamin B5, and Calcium.
  • Daily need coverage for Vitamin B12 from Sunfish is 56% higher.
  • Halibut contains 17 times more Saturated Fat than Sunfish. Halibut contains 3.102g of Saturated Fat, while Sunfish contains 0.178g.

Food types used in this article are Fish, halibut, greenland, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Halibut vs Sunfish 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.
Halibut
Halibut
1
:
8
Sunfish
Sunfish
Contains more Selenium +188.9%
Contains more Calcium +2475%
Contains more Iron +81.2%
Contains more Magnesium +15.2%
Contains more Potassium +30.5%
Contains more Zinc +290.2%
Contains more Copper +913.2%
Contains more Manganese +5880%
Equal in Phosphorus - 231
Equal in Sodium - 103
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Selenium +188.9%
Contains more Calcium +2475%
Contains more Iron +81.2%
Contains more Magnesium +15.2%
Contains more Potassium +30.5%
Contains more Zinc +290.2%
Contains more Copper +913.2%
Contains more Manganese +5880%
Equal in Phosphorus - 231
Equal in Sodium - 103

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
Halibut
4
:
5
Sunfish
Sunfish
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +31.5%
Contains more Vitamin B6 +251.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B5 +200.3%
Contains more Folate +1600%
Contains more Vitamin B12 +140.6%
Equal in Vitamin A - 58
Halibut
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%
Sunfish
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% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +31.5%
Contains more Vitamin B6 +251.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26%
Contains more Vitamin B5 +200.3%
Contains more Folate +1600%
Contains more Vitamin B12 +140.6%
Equal in Vitamin A - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut
Halibut
2
:
2
Sunfish
Sunfish
Contains more Fats +1871.1%
Contains more Other +284.3%
Contains more Protein +35%
Contains more Water +19.1%
Halibut
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +1871.1%
Contains more Other +284.3%
Contains more Protein +35%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut
Halibut
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +7061.3%
Contains more Polyunsaturated fat +456.5%
Contains less Saturated Fat -94.3%
Halibut
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +7061.3%
Contains more Polyunsaturated fat +456.5%
Contains less Saturated Fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut Sunfish Opinion
Protein 18.42g 24.87g Sunfish
Fats 17.74g 0.9g Halibut
Calories 239kcal 114kcal Halibut
Calcium 4mg 103mg Sunfish
Iron 0.85mg 1.54mg Sunfish
Magnesium 33mg 38mg Sunfish
Phosphorus 210mg 231mg Sunfish
Potassium 344mg 449mg Sunfish
Sodium 103mg 103mg
Zinc 0.51mg 1.99mg Sunfish
Copper 0.038mg 0.385mg Sunfish
Manganese 0.015mg 0.897mg Sunfish
Selenium 46.8µg 16.2µg Halibut
Vitamin A 60IU 58IU Halibut
Vitamin A RAE 18µg 17µg Halibut
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.073mg 0.092mg Sunfish
Vitamin B2 0.103mg 0.085mg Halibut
Vitamin B3 1.923mg 1.462mg Halibut
Vitamin B5 0.288mg 0.865mg Sunfish
Vitamin B6 0.485mg 0.138mg Halibut
Folate 1µg 17µg Sunfish
Vitamin B12 0.96µg 2.31µg Sunfish
Tryptophan 0.206mg 0.279mg Sunfish
Threonine 0.808mg 1.09mg Sunfish
Isoleucine 0.849mg 1.146mg Sunfish
Leucine 1.497mg 2.022mg Sunfish
Lysine 1.692mg 2.284mg Sunfish
Methionine 0.545mg 0.736mg Sunfish
Phenylalanine 0.719mg 0.971mg Sunfish
Valine 0.949mg 1.281mg Sunfish
Histidine 0.542mg 0.732mg Sunfish
Cholesterol 59mg 86mg Halibut
Saturated Fat 3.102g 0.178g Sunfish
Omega-3 - DHA 0.504g 0.092g Halibut
Omega-3 - EPA 0.674g 0.047g Halibut
Omega-3 - DPA 0.114g 0.042g Halibut
Monounsaturated Fat 10.742g 0.15g Halibut
Polyunsaturated fat 1.753g 0.315g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Sunfish
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
39%
Sunfish
Minerals Daily Need Coverage Score
47%
Halibut
66%
Sunfish

Comparison summary

Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 2.924g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $5)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 27mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (103 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.