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  6. Oatmeal vs. Halibut raw

Oatmeal vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between oatmeal and halibut raw

  • Oatmeal has more iron, manganese, vitamin B1, and folate, while halibut raw has more vitamin D, selenium, vitamin B1,2 and phosphorus.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • Halibut raw contains 47 times less manganese than oatmeal. Oatmeal contains 0.558mg of manganese, while halibut raw contains 0.012mg.
  • The amount of saturated fat in oatmeal is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fish, halibut, Greenland, raw.

Infographic

Oatmeal vs Halibut raw infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +2566.7%
Contains more IronIron +803%
Contains more CopperCopper +120%
Contains more ZincZinc +55%
Contains less SodiumSodium -38.8%
Contains more ManganeseManganese +4550%
Contains more PotassiumPotassium +339.3%
Contains more PhosphorusPhosphorus +113%
Contains more SeleniumSelenium +630%
~equal in Magnesium ~26mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +828.6%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +4300%
Contains more Vitamin EVitamin E +942.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1214.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oatmeal Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Iron 5.96mg 0.66mg 66%
Selenium 5µg 36.5µg 57%
Vitamin B12 0µg 1µg 42%
Manganese 0.558mg 0.012mg 24%
Protein 2.37g 14.37g 24%
Monounsaturated fat 0.391g 8.378g 20%
Fats 1.36g 13.84g 19%
Vitamin B1 0.26mg 0.06mg 17%
Cholesterol 0mg 46mg 15%
Vitamin A 130µg 14µg 13%
Phosphorus 77mg 164mg 12%
Folate 44µg 1µg 11%
Vitamin B6 0.29mg 0.42mg 10%
Vitamin B3 3.025mg 1.5mg 10%
Choline 4.7mg 61.8mg 10%
Saturated fat 0.226g 2.419g 10%
Vitamin B2 0.215mg 0.08mg 10%
Calcium 80mg 3mg 8%
Fiber 1.7g 0g 7%
Polyunsaturated fat 0.426g 1.367g 6%
Calories 68kcal 186kcal 6%
Potassium 61mg 268mg 6%
Vitamin E 0.07mg 0.73mg 4%
Starch 10.37g 4%
Copper 0.066mg 0.03mg 4%
Carbs 11.67g 0g 4%
Zinc 0.62mg 0.4mg 2%
Vitamin B5 0.317mg 0.25mg 1%
Sodium 49mg 80mg 1%
Net carbs 9.97g 0g N/A
Magnesium 26mg 26mg 0%
Sugar 0.46g 0g N/A
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.161mg 0%
Threonine 0.083mg 0.63mg 0%
Isoleucine 0.105mg 0.662mg 0%
Leucine 0.2mg 1.168mg 0%
Lysine 0.135mg 1.32mg 0%
Methionine 0.04mg 0.425mg 0%
Phenylalanine 0.13mg 0.561mg 0%
Valine 0.151mg 0.74mg 0%
Histidine 0.057mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.6%
Contains more ProteinProtein +506.3%
Contains more FatsFats +917.6%
Contains more OtherOther +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +2042.7%
Contains more Poly. FatPolyunsaturated fat +220.9%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.