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  6. White bread vs. Halibut raw

White bread vs. Halibut raw — In-Depth Nutrition Comparison

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What are the differences between white bread and halibut raw?

  • White bread is higher in vitamin B1, iron, folate, manganese, and vitamin B3; however, halibut raw is richer in vitamin D, vitamin B12, selenium, and vitamin B6.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Halibut raw contains 111 times less folate than white bread. White bread contains 111µg of folate, while halibut raw contains 1µg.
  • Halibut raw has less sodium.
  • Halibut raw has a lower glycemic index (0) than white bread (73).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Fish, halibut, Greenland, raw types in this article.

Infographic

White bread vs Halibut raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +4700%
Contains more IronIron +447%
Contains more CopperCopper +236.7%
Contains more ZincZinc +85%
Contains more ManganeseManganese +4366.7%
Contains more MagnesiumMagnesium +13%
Contains more PotassiumPotassium +112.7%
Contains more PhosphorusPhosphorus +67.3%
Contains less SodiumSodium -83.7%
Contains more SeleniumSelenium +65.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +788.3%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +218.7%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +11000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +231.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +382.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +323.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient White bread Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Vitamin B12 0µg 1µg 42%
Vitamin B1 0.533mg 0.06mg 39%
Iron 3.61mg 0.66mg 37%
Folate 111µg 1µg 28%
Vitamin B6 0.087mg 0.42mg 26%
Selenium 22µg 36.5µg 26%
Manganese 0.536mg 0.012mg 23%
Vitamin B3 4.78mg 1.5mg 21%
Monounsaturated fat 0.599g 8.378g 19%
Sodium 490mg 80mg 18%
Carbs 49.42g 0g 16%
Fats 3.33g 13.84g 16%
Cholesterol 0mg 46mg 15%
Starch 37.17g 15%
Calcium 144mg 3mg 14%
Vitamin B2 0.243mg 0.08mg 13%
Fiber 2.7g 0g 11%
Protein 8.85g 14.37g 11%
Phosphorus 98mg 164mg 9%
Choline 14.6mg 61.8mg 9%
Copper 0.101mg 0.03mg 8%
Saturated fat 0.698g 2.419g 8%
Vitamin B5 0.536mg 0.25mg 6%
Calories 266kcal 186kcal 4%
Potassium 126mg 268mg 4%
Vitamin E 0.22mg 0.73mg 3%
Fructose 2.43g 3%
Zinc 0.74mg 0.4mg 3%
Polyunsaturated fat 1.602g 1.367g 2%
Vitamin A 0µg 14µg 2%
Magnesium 23mg 26mg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g N/A
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 0.001g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.089g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +30.3%
Contains more ProteinProtein +62.4%
Contains more FatsFats +315.6%
Contains more WaterWater +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -71.1%
Contains more Poly. FatPolyunsaturated fat +17.2%
Contains more Mono. FatMonounsaturated fat +1298.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.