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Vanilla extract vs. Halibut raw — In-Depth Nutrition Comparison

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How are vanilla extract and halibut raw different?

  • Vanilla extract is richer in manganese, while halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, iron, and vitamin B3.
  • Halibut raw covers your daily need for vitamin D, 183% more than vanilla extract.
  • Vanilla extract contains 19 times more manganese than halibut raw. Vanilla extract contains 0.23mg of manganese, while halibut raw contains 0.012mg.
  • Vanilla extract is lower in saturated fat.

Vanilla extract and Fish, halibut, Greenland, raw types were used in this article.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
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 +266.7%
Contains more CopperCopper +140%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +1816.7%
Contains more MagnesiumMagnesium +116.7%
Contains more PotassiumPotassium +81.1%
Contains more IronIron +450%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +2633.3%
Contains more SeleniumSelenium +∞%

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% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 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 B2Vitamin B2 +18.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B3Vitamin B3 +252.9%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +1515.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 OtherOther +2179.6%
Contains more ProteinProtein +23850%
Contains more FatsFats +22966.7%
Contains more WaterWater +33.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 -99.6%
Contains more Mono. FatMonounsaturated fat +83680%
Contains more Poly. FatPolyunsaturated fat +34075%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vanilla extract Halibut raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Vanilla extract Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 0µg 36.5µg 66%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.026mg 0.42mg 30%
Protein 0.06g 14.37g 29%
Phosphorus 6mg 164mg 23%
Fats 0.06g 13.84g 21%
Monounsaturated fat 0.01g 8.378g 21%
Cholesterol 0mg 46mg 15%
Saturated fat 0.01g 2.419g 11%
Choline 61.8mg 11%
Polyunsaturated fat 0.004g 1.367g 9%
Manganese 0.23mg 0.012mg 9%
Vitamin B3 0.425mg 1.5mg 7%
Iron 0.12mg 0.66mg 7%
Calories 288kcal 186kcal 5%
Vitamin E 0mg 0.73mg 5%
Copper 0.072mg 0.03mg 5%
Vitamin B1 0.011mg 0.06mg 4%
Potassium 148mg 268mg 4%
Vitamin B5 0.035mg 0.25mg 4%
Carbs 12.65g 0g 4%
Sodium 9mg 80mg 3%
Magnesium 12mg 26mg 3%
Zinc 0.11mg 0.4mg 3%
Vitamin A 0µg 14µg 2%
Vitamin B2 0.095mg 0.08mg 1%
Calcium 11mg 3mg 1%
Net carbs 12.65g 0g N/A
Sugar 12.65g 0g N/A
Vitamin K 0µg 0.1µg 0%
Folate 0µg 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 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vanilla extract Halibut raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
3%
Vanilla extract
59%
Halibut raw
Minerals Daily Need Coverage Score
9%
Vanilla extract
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Vanilla extract
Vanilla extract is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 2.409g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 12.65g)
Which food is cheaper?
Halibut raw
Halibut raw is cheaper (difference - $1)
Which food is richer in minerals?
Halibut raw
Halibut raw is relatively richer in minerals
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.