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  6. Whey vs. Halibut raw

Whey vs. Halibut raw — In-Depth Nutrition Comparison

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Important differences between whey and halibut raw

  • Whey has more vitamin B2; however, halibut raw has more selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, choline, and iron.
  • Halibut raw's daily need coverage for selenium is 63% more.
  • Whey has 2 times more vitamin B2 than halibut raw. Whey has 0.158mg of vitamin B2, while halibut raw has 0.08mg.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index than halibut raw.

The food varieties used in the comparison are Whey, sweet, fluid and Fish, halibut, Greenland, raw.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +1466.7%
Contains less SodiumSodium -32.5%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +66.5%
Contains more IronIron +1000%
Contains more CopperCopper +650%
Contains more ZincZinc +207.7%
Contains more PhosphorusPhosphorus +256.5%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +1821.1%

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +97.5%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +1927%
Contains more Vitamin B6Vitamin B6 +1254.8%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +286.3%
~equal in Folate ~1µg

All nutrients comparison - raw data values

Nutrient Whey Halibut raw DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Selenium 1.9µg 36.5µg 63%
Vitamin B12 0.28µg 1µg 30%
Vitamin B6 0.031mg 0.42mg 30%
Protein 0.85g 14.37g 27%
Fats 0.36g 13.84g 21%
Monounsaturated fat 0.1g 8.378g 21%
Phosphorus 46mg 164mg 17%
Cholesterol 2mg 46mg 15%
Saturated fat 0.23g 2.419g 10%
Polyunsaturated fat 0.011g 1.367g 9%
Vitamin B3 0.074mg 1.5mg 9%
Calories 27kcal 186kcal 8%
Choline 16mg 61.8mg 8%
Iron 0.06mg 0.66mg 8%
Vitamin B2 0.158mg 0.08mg 6%
Vitamin E 0mg 0.73mg 5%
Magnesium 8mg 26mg 4%
Calcium 47mg 3mg 4%
Potassium 161mg 268mg 3%
Copper 0.004mg 0.03mg 3%
Vitamin B5 0.383mg 0.25mg 3%
Carbs 5.14g 0g 2%
Zinc 0.13mg 0.4mg 2%
Vitamin B1 0.036mg 0.06mg 2%
Vitamin A 3µg 14µg 1%
Sodium 54mg 80mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 0g N/A
Sugar 5.14g 0g N/A
Manganese 0.001mg 0.012mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 1µg 1µg 0%
Tryptophan 0.013mg 0.161mg 0%
Threonine 0.054mg 0.63mg 0%
Isoleucine 0.047mg 0.662mg 0%
Leucine 0.078mg 1.168mg 0%
Lysine 0.068mg 1.32mg 0%
Methionine 0.016mg 0.425mg 0%
Phenylalanine 0.027mg 0.561mg 0%
Valine 0.046mg 0.74mg 0%
Histidine 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +32.5%
Contains more ProteinProtein +1590.6%
Contains more FatsFats +3744.4%
Contains more OtherOther +186.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -90.5%
Contains more Mono. FatMonounsaturated fat +8278%
Contains more Poly. FatPolyunsaturated fat +12327.3%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.