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  6. Brown rice vs. Halibut raw

Brown rice vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between brown rice and halibut raw

  • Brown rice is higher in manganese and vitamin B1, yet halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, choline, and phosphorus.
  • Halibut raw covers your daily vitamin D needs 183% more than brown rice.
  • Brown rice contains 81 times more manganese than halibut raw. While brown rice contains 0.974mg of manganese, halibut raw contains only 0.012mg.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Fish, halibut, Greenland, raw.

Infographic

Brown rice vs Halibut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 MagnesiumMagnesium +50%
Contains more CopperCopper +253.3%
Contains more ZincZinc +77.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +8016.7%
Contains more PotassiumPotassium +211.6%
Contains more IronIron +17.9%
Contains more PhosphorusPhosphorus +59.2%
Contains more SeleniumSelenium +529.3%
~equal in Calcium ~3mg

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +196.7%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +329.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +571.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 5.8µg 36.5µg 56%
Manganese 0.974mg 0.012mg 42%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.123mg 0.42mg 23%
Protein 2.74g 14.37g 23%
Monounsaturated fat 0.369g 8.378g 20%
Fats 0.97g 13.84g 20%
Cholesterol 0mg 46mg 15%
Starch 24.79g 10%
Choline 9.2mg 61.8mg 10%
Saturated fat 0.26g 2.419g 10%
Vitamin B1 0.178mg 0.06mg 10%
Carbs 25.58g 0g 9%
Phosphorus 103mg 164mg 9%
Copper 0.106mg 0.03mg 8%
Vitamin B3 2.561mg 1.5mg 7%
Polyunsaturated fat 0.366g 1.367g 7%
Fiber 1.6g 0g 6%
Potassium 86mg 268mg 5%
Vitamin E 0.17mg 0.73mg 4%
Vitamin B5 0.38mg 0.25mg 3%
Calories 123kcal 186kcal 3%
Sodium 4mg 80mg 3%
Magnesium 39mg 26mg 3%
Zinc 0.71mg 0.4mg 3%
Vitamin A 0µg 14µg 2%
Folate 9µg 1µg 2%
Vitamin B2 0.069mg 0.08mg 1%
Iron 0.56mg 0.66mg 1%
Net carbs 23.98g 0g N/A
Calcium 3mg 3mg 0%
Sugar 0.24g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.033mg 0.161mg 0%
Threonine 0.095mg 0.63mg 0%
Isoleucine 0.109mg 0.662mg 0%
Leucine 0.214mg 1.168mg 0%
Lysine 0.099mg 1.32mg 0%
Methionine 0.058mg 0.425mg 0%
Phenylalanine 0.133mg 0.561mg 0%
Valine 0.151mg 0.74mg 0%
Histidine 0.066mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.089g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 ProteinProtein +424.5%
Contains more FatsFats +1326.8%
Contains more OtherOther +245.5%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -89.3%
Contains more Mono. FatMonounsaturated fat +2170.5%
Contains more Poly. FatPolyunsaturated fat +273.5%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.