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  6. White chocolate vs. Halibut raw

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

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A recap on differences between white chocolate and halibut raw

  • White chocolate is higher in calcium, vitamin B2, vitamin K, and vitamin B5, yet halibut raw is higher in vitamin D, selenium, vitamin B6, and vitamin B12.
  • Halibut raw covers your daily vitamin D needs 183% more than white chocolate.
  • White chocolate contains 91 times more vitamin K than halibut raw. While white chocolate contains 9.1µg of vitamin K, halibut raw contains only 0.1µg.
  • The amount of saturated fat in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Candies, white chocolate and Fish, halibut, Greenland, raw.

Infographic

White chocolate 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% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +6533.3%
Contains more CopperCopper +100%
Contains more ZincZinc +85%
Contains more MagnesiumMagnesium +116.7%
Contains more IronIron +175%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +711.1%
~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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 EVitamin E +31.5%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +55.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +101.3%
Contains more Vitamin B6Vitamin B6 +650%
Contains more Vitamin B12Vitamin B12 +78.6%
Contains more CholineCholine +109.5%
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient White chocolate Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Saturated fat 19.412g 2.419g 77%
Selenium 4.5µg 36.5µg 58%
Fats 32.09g 13.84g 28%
Vitamin B6 0.056mg 0.42mg 28%
Carbs 59.24g 0g 20%
Calcium 199mg 3mg 20%
Calories 539kcal 186kcal 18%
Vitamin B12 0.56µg 1µg 18%
Protein 5.87g 14.37g 17%
Vitamin B2 0.282mg 0.08mg 16%
Vitamin K 9.1µg 0.1µg 8%
Cholesterol 21mg 46mg 8%
Vitamin B5 0.608mg 0.25mg 7%
Choline 29.5mg 61.8mg 6%
Vitamin B3 0.745mg 1.5mg 5%
Iron 0.24mg 0.66mg 5%
Magnesium 12mg 26mg 3%
Copper 0.06mg 0.03mg 3%
Zinc 0.74mg 0.4mg 3%
Folate 7µg 1µg 2%
Monounsaturated fat 9.097g 8.378g 2%
Vitamin E 0.96mg 0.73mg 2%
Polyunsaturated fat 1.013g 1.367g 2%
Phosphorus 176mg 164mg 2%
Vitamin A 9µg 14µg 1%
Fiber 0.2g 0g 1%
Potassium 286mg 268mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 0g N/A
Sugar 59g 0g N/A
Sodium 90mg 80mg 0%
Manganese 0.008mg 0.012mg 0%
Vitamin B1 0.063mg 0.06mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +131.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +144.8%
Contains more WaterWater +5305.4%
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 -87.5%
Contains more Poly. FatPolyunsaturated fat +34.9%
~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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.