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Whitefish vs. Halibut — In-Depth Nutrition Comparison

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How are whitefish and halibut different?

  • Whitefish is higher in phosphorus, vitamin B3, vitamin B5, vitamin B1, zinc, and copper; however, halibut is richer in selenium and vitamin B6.
  • Daily need coverage for selenium for halibut is 56% higher.
  • Whitefish contains 3 times more vitamin B5 than halibut. While whitefish contains 0.865mg of vitamin B5, halibut contains only 0.288mg.
  • Halibut has less cholesterol.

Fish, whitefish, mixed species, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat are the varieties used in this article.

Infographic

Whitefish vs Halibut 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +18%
Contains more CopperCopper +142.1%
Contains more ZincZinc +149%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -36.9%
Contains more ManganeseManganese +473.3%
Contains more IronIron +80.9%
Contains more SeleniumSelenium +188.9%

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 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% 6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin B1Vitamin B1 +134.2%
Contains more Vitamin B2Vitamin B2 +49.5%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +200.3%
Contains more FolateFolate +1600%
Contains more Vitamin B6Vitamin B6 +40.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0.96µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Halibut DV% diff.
Selenium 16.2µg 46.8µg 56%
Monounsaturated fat 2.559g 10.742g 20%
Phosphorus 346mg 210mg 19%
Fats 7.51g 17.74g 16%
Vitamin B5 0.865mg 0.288mg 12%
Vitamin B3 3.846mg 1.923mg 12%
Protein 24.47g 18.42g 12%
Vitamin B6 0.346mg 0.485mg 11%
Saturated fat 1.162g 3.102g 9%
Vitamin B1 0.171mg 0.073mg 8%
Polyunsaturated fat 2.755g 1.753g 7%
Zinc 1.27mg 0.51mg 7%
Copper 0.092mg 0.038mg 6%
Cholesterol 77mg 59mg 6%
Iron 0.47mg 0.85mg 5%
Folate 17µg 1µg 4%
Vitamin B2 0.154mg 0.103mg 4%
Calories 172kcal 239kcal 3%
Manganese 0.086mg 0.015mg 3%
Calcium 33mg 4mg 3%
Vitamin A 39µg 18µg 2%
Sodium 65mg 103mg 2%
Potassium 406mg 344mg 2%
Magnesium 42mg 33mg 2%
Vitamin B12 0.96µg 0.96µg 0%
Tryptophan 0.274mg 0.206mg 0%
Threonine 1.073mg 0.808mg 0%
Isoleucine 1.128mg 0.849mg 0%
Leucine 1.989mg 1.497mg 0%
Lysine 2.248mg 1.692mg 0%
Methionine 0.724mg 0.545mg 0%
Phenylalanine 0.955mg 0.719mg 0%
Valine 1.261mg 0.949mg 0%
Histidine 0.721mg 0.542mg 0%
Omega-3 - EPA 0.406g 0.674g N/A
Omega-3 - DHA 1.206g 0.504g N/A
Omega-3 - DPA 0.209g 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more ProteinProtein +32.8%
Contains more OtherOther +49.5%
Contains more FatsFats +136.2%
~equal in Carbs ~0g
~equal in Water ~61.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Poly. FatPolyunsaturated fat +57.2%
Contains more Mono. FatMonounsaturated fat +319.8%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients
  2. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.