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  6. Soup beans vs. Halibut raw

Soup beans vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between soup beans and halibut raw

  • Soup beans are higher in vitamin A, fiber, copper, and manganese, yet halibut raw is higher in selenium, vitamin B12, vitamin B6, and phosphorus.
  • Halibut raw covers your daily selenium needs 54% more than soup beans.
  • The amount of sodium in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Fish, halibut, Greenland, raw.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 +966.7%
Contains more IronIron +101.5%
Contains more CopperCopper +433.3%
Contains more ManganeseManganese +2316.7%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +53.1%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +429%
~equal in Zinc ~0.4mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +478.6%
Contains more FolateFolate +1100%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B5Vitamin B5 +525%
Contains more Vitamin B6Vitamin B6 +740%
Contains more Vitamin B12Vitamin B12 +3233.3%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Soup beans Halibut raw DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Selenium 6.9µg 36.5µg 54%
Vitamin B12 0.03µg 1µg 40%
Vitamin B6 0.05mg 0.42mg 28%
Fiber 4.6g 0g 18%
Protein 5.19g 14.37g 18%
Monounsaturated fat 1.58g 8.378g 17%
Fats 3.5g 13.84g 16%
Phosphorus 59mg 164mg 15%
Sodium 400mg 80mg 14%
Copper 0.16mg 0.03mg 14%
Manganese 0.29mg 0.012mg 12%
Cholesterol 9mg 46mg 12%
Choline 61.8mg 11%
Iron 1.33mg 0.66mg 8%
Vitamin A 81µg 14µg 7%
Polyunsaturated fat 0.39g 1.367g 7%
Saturated fat 1.37g 2.419g 5%
Vitamin E 0.73mg 5%
Vitamin B3 0.7mg 1.5mg 5%
Calories 95kcal 186kcal 5%
Carbs 11.16g 0g 4%
Vitamin B5 0.04mg 0.25mg 4%
Potassium 175mg 268mg 3%
Calcium 32mg 3mg 3%
Folate 12µg 1µg 3%
Vitamin B2 0.06mg 0.08mg 2%
Magnesium 19mg 26mg 2%
Vitamin C 1.8mg 0mg 2%
Net carbs 6.56g 0g N/A
Zinc 0.44mg 0.4mg 0%
Vitamin B1 0.06mg 0.06mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +11.9%
Contains more ProteinProtein +176.9%
Contains more FatsFats +295.4%
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -43.4%
Contains more Mono. FatMonounsaturated fat +430.3%
Contains more Poly. FatPolyunsaturated fat +250.5%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.