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Halibut vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Halibut and Tuna?

  • Halibut is higher in Polyunsaturated fat, yet Tuna is higher in Vitamin B3, Selenium, Vitamin B12, Vitamin B6, Phosphorus, Potassium, and Vitamin B1.
  • Tuna's daily need coverage for Vitamin B3 is 126% more.
  • Halibut has 15 times more Saturated Fat than Tuna. While Halibut has 3.102g of Saturated Fat, Tuna has only 0.205g.

We used Fish, halibut, greenland, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.

Infographic

Halibut vs Tuna 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.
:
7
Tuna
Contains more Zinc +13.3%
Contains more Manganese +15.4%
Contains more Magnesium +27.3%
Contains more Phosphorus +58.6%
Contains more Potassium +53.2%
Contains less Sodium -47.6%
Contains more Copper +13.2%
Contains more Selenium +131.2%
Equal in Calcium - 4
Equal in Iron - 0.92
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 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Zinc +13.3%
Contains more Manganese +15.4%
Contains more Magnesium +27.3%
Contains more Phosphorus +58.6%
Contains more Potassium +53.2%
Contains less Sodium -47.6%
Contains more Copper +13.2%
Contains more Selenium +131.2%
Equal in Calcium - 4
Equal in Iron - 0.92

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.
:
11
Tuna
Contains more Vitamin B1 +83.6%
Contains more Vitamin B2 +33%
Contains more Vitamin B3 +1047.7%
Contains more Vitamin B5 +16%
Contains more Vitamin B6 +114%
Contains more Folate +100%
Contains more Vitamin B12 +144.8%
Equal in Vitamin A - 65
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% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B1 +83.6%
Contains more Vitamin B2 +33%
Contains more Vitamin B3 +1047.7%
Contains more Vitamin B5 +16%
Contains more Vitamin B6 +114%
Contains more Folate +100%
Contains more Vitamin B12 +144.8%
Equal in Vitamin A - 65

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tuna
Contains more Fats +2906.8%
Contains more Other +53.1%
Contains more Protein +58.3%
Contains more Water +11.5%
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +2906.8%
Contains more Other +53.1%
Contains more Protein +58.3%
Contains more Water +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tuna
Contains more Monounsaturated Fat +7684.1%
Contains more Polyunsaturated fat +901.7%
Contains less Saturated Fat -93.4%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +7684.1%
Contains more Polyunsaturated fat +901.7%
Contains less Saturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut Tuna Opinion
Protein 18.42g 29.15g Tuna
Fats 17.74g 0.59g Halibut
Calories 239kcal 130kcal Halibut
Calcium 4mg 4mg
Iron 0.85mg 0.92mg Tuna
Magnesium 33mg 42mg Tuna
Phosphorus 210mg 333mg Tuna
Potassium 344mg 527mg Tuna
Sodium 103mg 54mg Tuna
Zinc 0.51mg 0.45mg Halibut
Copper 0.038mg 0.043mg Tuna
Manganese 0.015mg 0.013mg Halibut
Selenium 46.8µg 108.2µg Tuna
Vitamin A 60IU 65IU Tuna
Vitamin A RAE 18µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.073mg 0.134mg Tuna
Vitamin B2 0.103mg 0.137mg Tuna
Vitamin B3 1.923mg 22.07mg Tuna
Vitamin B5 0.288mg 0.334mg Tuna
Vitamin B6 0.485mg 1.038mg Tuna
Folate 1µg 2µg Tuna
Vitamin B12 0.96µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.206mg 0.313mg Tuna
Threonine 0.808mg 1.224mg Tuna
Isoleucine 0.849mg 1.287mg Tuna
Leucine 1.497mg 2.27mg Tuna
Lysine 1.692mg 2.565mg Tuna
Methionine 0.545mg 0.827mg Tuna
Phenylalanine 0.719mg 1.091mg Tuna
Valine 0.949mg 1.438mg Tuna
Histidine 0.542mg 0.822mg Tuna
Cholesterol 59mg 47mg Tuna
Trans Fat 0.02g Halibut
Saturated Fat 3.102g 0.205g Tuna
Omega-3 - DHA 0.504g 0.105g Halibut
Omega-3 - EPA 0.674g 0.015g Halibut
Omega-3 - DPA 0.114g 0.005g Halibut
Monounsaturated Fat 10.742g 0.138g Halibut
Polyunsaturated fat 1.753g 0.175g Halibut
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
47%
Halibut
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.897g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $5)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna 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)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.