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Pacific saury vs Halibut - In-Depth Nutrition Comparison

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Significant differences between Pacific saury and Halibut

  • Pacific saury has more Vitamin B12, Vitamin B5, Manganese, Phosphorus, and Calcium, however Halibut is richer in Vitamin D, Selenium, and Vitamin B6.
  • Halibut covers your daily Vitamin D needs 166% more than Pacific saury.
  • Halibut has 20 times less Manganese than Pacific saury. Pacific saury has 0.24mg of Manganese, while Halibut has 0.012mg.
  • Pacific saury contains less Saturated Fat.

Specific food types used in this comparison are Fish, pike, northern, raw and Fish, halibut, Greenland, raw.

Infographic

Pacific saury vs Halibut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pacific saury
Pacific saury
6
:
2
Halibut
Halibut
Contains more Calcium +1800%
Contains more Magnesium +19.2%
Contains more Phosphorus +34.1%
Contains less Sodium -51.3%
Contains more Zinc +67.5%
Contains more Copper +70%
Contains more Iron +20%
Equal in Potassium - 268
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Contains more Calcium +1800%
Contains more Magnesium +19.2%
Contains more Phosphorus +34.1%
Contains less Sodium -51.3%
Contains more Zinc +67.5%
Contains more Copper +70%
Contains more Iron +20%
Equal in Potassium - 268

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pacific saury
Pacific saury
6
:
5
Halibut
Halibut
Contains more Vitamin A +48.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +200%
Contains more Folate +1400%
Contains more Vitamin B12 +100%
Contains more Vitamin E +265%
Contains more Vitamin D +996%
Contains more Vitamin B2 +27%
Contains more Vitamin B6 +259%
Equal in Vitamin B1 - 0.06
Equal in Vitamin K - 0.1
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +48.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +200%
Contains more Folate +1400%
Contains more Vitamin B12 +100%
Contains more Vitamin E +265%
Contains more Vitamin D +996%
Contains more Vitamin B2 +27%
Contains more Vitamin B6 +259%
Equal in Vitamin B1 - 0.06
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
2
:
2
Halibut
Halibut
Contains more Protein +34%
Contains more Water +12.3%
Contains more Fats +1905.8%
Contains more Other +34.5%
Pacific saury
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Halibut
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +34%
Contains more Water +12.3%
Contains more Fats +1905.8%
Contains more Other +34.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
1
:
2
Halibut
Halibut
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +5236.3%
Contains more Polyunsaturated fat +576.7%
Pacific saury
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Halibut
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +5236.3%
Contains more Polyunsaturated fat +576.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pacific saury Halibut
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Halibut Opinion
Protein 19.26g 14.37g Pacific saury
Fats 0.69g 13.84g Halibut
Calories 88kcal 186kcal Halibut
Calcium 57mg 3mg Pacific saury
Iron 0.55mg 0.66mg Halibut
Magnesium 31mg 26mg Pacific saury
Phosphorus 220mg 164mg Pacific saury
Potassium 259mg 268mg Halibut
Sodium 39mg 80mg Pacific saury
Zinc 0.67mg 0.4mg Pacific saury
Copper 0.051mg 0.03mg Pacific saury
Vitamin A 70IU 47IU Pacific saury
Vitamin A RAE 21µg 14µg Pacific saury
Vitamin E 0.2mg 0.73mg Halibut
Vitamin D 99IU 1097IU Halibut
Vitamin D 2.5µg 27.4µg Halibut
Vitamin C 3.8mg 0mg Pacific saury
Vitamin B1 0.058mg 0.06mg Halibut
Vitamin B2 0.063mg 0.08mg Halibut
Vitamin B3 2.3mg 1.5mg Pacific saury
Vitamin B5 0.75mg 0.25mg Pacific saury
Vitamin B6 0.117mg 0.42mg Halibut
Folate 15µg 1µg Pacific saury
Vitamin B12 2µg 1µg Pacific saury
Vitamin K 0.1µg 0.1µg
Tryptophan 0.216mg 0.161mg Pacific saury
Threonine 0.844mg 0.63mg Pacific saury
Isoleucine 0.887mg 0.662mg Pacific saury
Leucine 1.565mg 1.168mg Pacific saury
Lysine 1.768mg 1.32mg Pacific saury
Methionine 0.57mg 0.425mg Pacific saury
Phenylalanine 0.752mg 0.561mg Pacific saury
Valine 0.992mg 0.74mg Pacific saury
Histidine 0.567mg 0.423mg Pacific saury
Cholesterol 39mg 46mg Pacific saury
Saturated Fat 0.118g 2.419g Pacific saury
Omega-3 - DHA 0.074g 0.393g Halibut
Omega-3 - EPA 0.033g 0.526g Halibut
Omega-3 - DPA 0.014g 0.089g Halibut
Monounsaturated Fat 0.157g 8.378g Halibut
Polyunsaturated fat 0.202g 1.367g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Halibut
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
42%
Pacific saury
95%
Halibut
Minerals Daily Need Coverage Score
27%
Pacific saury
21%
Halibut

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 2.301g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Halibut - 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.