Steak vs. Halibut raw — In-Depth Nutrition Comparison
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A recap on differences between steak and halibut raw
- Steak is higher in zinc, vitamin B12, vitamin B3, iron, vitamin B2, and vitamin B6, yet halibut raw is higher in vitamin D and selenium.
- Halibut raw covers your daily vitamin D needs 182% more than steak.
- Steak contains 16 times more zinc than halibut raw. While steak contains 6.34mg of zinc, halibut raw contains only 0.4mg.
- The amount of saturated fat in halibut raw is lower.
Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, halibut, Greenland, raw.
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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.
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +263.6% |
| Contains more CopperCopper | +183.3% |
| Contains more ZincZinc | +1485% |
| Contains less SodiumSodium | -27.5% |
| Contains more MagnesiumMagnesium | +13% |
| Contains more SeleniumSelenium | +14.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +23.3% |
| Contains more Vitamin B2Vitamin B2 | +276.3% |
| Contains more Vitamin B3Vitamin B3 | +243.3% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin B12Vitamin B12 | +120% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin DVitamin D | +27300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
14.37 g
Fats:
13.84 g
Carbs:
0 g
Water:
70.27 g
Other:
1.52 g
| Contains more ProteinProtein | +72.9% |
| Contains more FatsFats | +37.4% |
| Contains more WaterWater | +26.4% |
| Contains more OtherOther | +181.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
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 | -71.3% |
| Contains more Poly. FatPolyunsaturated fat | +52.6% |
~equal in
Monounsaturated fat
~8.378g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 0.1µg | 27.4µg | 137% |
| Vitamin D | 6IU | 1097IU | 136% |
| Zinc | 6.34mg | 0.4mg | 54% |
| Vitamin B12 | 2.2µg | 1µg | 50% |
| Saturated fat | 8.443g | 2.419g | 27% |
| Vitamin B3 | 5.149mg | 1.5mg | 23% |
| Iron | 2.4mg | 0.66mg | 22% |
| Protein | 24.85g | 14.37g | 21% |
| Vitamin B2 | 0.301mg | 0.08mg | 17% |
| Choline | 61.8mg | 11% | |
| Cholesterol | 78mg | 46mg | 11% |
| Selenium | 31.8µg | 36.5µg | 9% |
| Fats | 19.02g | 13.84g | 8% |
| Copper | 0.085mg | 0.03mg | 6% |
| Vitamin B6 | 0.5mg | 0.42mg | 6% |
| Vitamin E | 0.73mg | 5% | |
| Vitamin B5 | 0.25mg | 5% | |
| Calories | 271kcal | 186kcal | 4% |
| Polyunsaturated fat | 0.896g | 1.367g | 3% |
| Monounsaturated fat | 9.171g | 8.378g | 2% |
| Vitamin B1 | 0.074mg | 0.06mg | 1% |
| Manganese | 0.012mg | 1% | |
| Vitamin A | 7µg | 14µg | 1% |
| Sodium | 58mg | 80mg | 1% |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Folate | 6µg | 1µg | 1% |
| Calcium | 12mg | 3mg | 1% |
| Magnesium | 23mg | 26mg | 1% |
| Potassium | 279mg | 268mg | 0% |
| Phosphorus | 163mg | 164mg | 0% |
| Tryptophan | 0.278mg | 0.161mg | 0% |
| Threonine | 1.171mg | 0.63mg | 0% |
| Isoleucine | 1.157mg | 0.662mg | 0% |
| Leucine | 2.142mg | 1.168mg | 0% |
| Lysine | 2.38mg | 1.32mg | 0% |
| Methionine | 0.672mg | 0.425mg | 0% |
| Phenylalanine | 0.997mg | 0.561mg | 0% |
| Valine | 1.242mg | 0.74mg | 0% |
| Histidine | 0.931mg | 0.423mg | 0% |
| Omega-3 - EPA | 0.001g | 0.526g | N/A |
| Omega-3 - DHA | 0.001g | 0.393g | N/A |
| Omega-3 - DPA | 0.013g | 0.089g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
59%
Minerals Daily Need Coverage Score
59%
37%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 22mg)
Which food is cheaper?
Steak is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Halibut raw is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated fat?
Halibut raw is lower in Saturated fat (difference - 6.024g)
Which food contains less Sugar?
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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?
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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.