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  6. Steak vs. Halibut raw

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.

Infographic

Steak 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.
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +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%
~equal in Potassium ~268mg
~equal in Phosphorus ~164mg

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.
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Steak Halibut raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 -71.3%
Contains more Poly. FatPolyunsaturated fat +52.6%
~equal in Monounsaturated fat ~8.378g

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.