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  6. Spread vs. Halibut raw

Spread vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between spread and halibut raw

  • Spread has more copper, vitamin B1, vitamin E, and zinc, while halibut raw has more vitamin D, selenium, vitamin B6, and phosphorus.
  • Halibut raw's daily need coverage for vitamin D is 179% higher.
  • Halibut raw contains 13 times less sodium than spread. Spread contains 1013mg of sodium, while halibut raw contains 80mg.

The food types used in this comparison are Sandwich spread, pork, beef and Fish, halibut, Greenland, raw.

Infographic

Spread 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.
Spread
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +300%
Contains more IronIron +19.7%
Contains more CopperCopper +333.3%
Contains more ZincZinc +155%
Contains more ManganeseManganese +116.7%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +143.6%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -92.1%
Contains more SeleniumSelenium +276.3%

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.
Spread
Spread
9
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +85.7%
Contains more Vitamin EVitamin E +138.4%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +15.3%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B12Vitamin B12 +12%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +4466.7%
Contains more Vitamin B6Vitamin B6 +250%
~equal in Vitamin C ~0mg
~equal in Choline ~61.8mg

All nutrients comparison - raw data values

Nutrient Spread Halibut raw DV% diff.
Vitamin D 22IU 1097IU 134%
Vitamin D 0.6µg 27.4µg 134%
Selenium 9.7µg 36.5µg 49%
Sodium 1013mg 80mg 41%
Vitamin B6 0.12mg 0.42mg 23%
Saturated fat 5.977g 2.419g 16%
Phosphorus 59mg 164mg 15%
Protein 7.66g 14.37g 13%
Copper 0.13mg 0.03mg 11%
Vitamin B1 0.172mg 0.06mg 9%
Polyunsaturated fat 2.565g 1.367g 8%
Vitamin E 1.74mg 0.73mg 7%
Zinc 1.02mg 0.4mg 6%
Vitamin B12 1.12µg 1µg 5%
Fats 17.34g 13.84g 5%
Potassium 110mg 268mg 5%
Magnesium 8mg 26mg 4%
Carbs 11.94g 0g 4%
Vitamin B5 0.43mg 0.25mg 4%
Vitamin B2 0.134mg 0.08mg 4%
Cholesterol 38mg 46mg 3%
Monounsaturated fat 7.584g 8.378g 2%
Calories 235kcal 186kcal 2%
Iron 0.79mg 0.66mg 2%
Vitamin B3 1.73mg 1.5mg 1%
Manganese 0.026mg 0.012mg 1%
Vitamin A 26µg 14µg 1%
Fiber 0.2g 0g 1%
Vitamin K 1.6µg 0.1µg 1%
Calcium 12mg 3mg 1%
Net carbs 11.74g 0g N/A
Folate 2µg 1µg 0%
Choline 62.3mg 61.8mg 0%
Tryptophan 0.082mg 0.161mg 0%
Threonine 0.334mg 0.63mg 0%
Isoleucine 0.334mg 0.662mg 0%
Leucine 0.6mg 1.168mg 0%
Lysine 0.663mg 1.32mg 0%
Methionine 0.196mg 0.425mg 0%
Phenylalanine 0.301mg 0.561mg 0%
Valine 0.356mg 0.74mg 0%
Histidine 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 FatsFats +25.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +82.9%
Contains more ProteinProtein +87.6%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 more Poly. FatPolyunsaturated fat +87.6%
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +10.5%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.