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Whiting vs. Halibut — In-Depth Nutrition Comparison

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How are whiting and halibut different?

  • Whiting is higher in vitamin B12, phosphorus, and calcium; however, halibut is richer in vitamin B6, selenium, and iron.
  • Daily need coverage for vitamin B12 for whiting is 68% higher.
  • Whiting contains 16 times more calcium than halibut. While whiting contains 62mg of calcium, halibut contains only 4mg.
  • Halibut has less cholesterol.

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

Infographic

Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 CalciumCalcium +1450%
Contains more PotassiumPotassium +26.2%
Contains more PhosphorusPhosphorus +35.7%
Contains more ManganeseManganese +766.7%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +102.4%
Contains less SodiumSodium -22%
Contains more SeleniumSelenium +13.9%
~equal in Copper ~0.038mg
~equal in Zinc ~0.51mg

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% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
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 +111.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +170.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +169.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.073mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 +27.5%
Contains more WaterWater +20.7%
Contains more FatsFats +949.7%
Contains more OtherOther +1533.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 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 -87.1%
Contains more Mono. FatMonounsaturated fat +2313.9%
Contains more Poly. FatPolyunsaturated fat +198.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Halibut DV% diff.
Vitamin B12 2.6µg 0.96µg 68%
Monounsaturated fat 0.445g 10.742g 26%
Fats 1.69g 17.74g 25%
Vitamin B6 0.18mg 0.485mg 23%
Choline 83.3mg 15%
Saturated fat 0.4g 3.102g 12%
Phosphorus 285mg 210mg 11%
Protein 23.48g 18.42g 10%
Selenium 41.1µg 46.8µg 10%
Vitamin D 1.8µg 9%
Vitamin D 73IU 9%
Polyunsaturated fat 0.587g 1.753g 8%
Cholesterol 84mg 59mg 8%
Calcium 62mg 4mg 6%
Calories 116kcal 239kcal 6%
Iron 0.42mg 0.85mg 5%
Manganese 0.13mg 0.015mg 5%
Folate 15µg 1µg 4%
Potassium 434mg 344mg 3%
Vitamin E 0.38mg 3%
Vitamin B2 0.06mg 0.103mg 3%
Vitamin A 38µg 18µg 2%
Vitamin B3 1.67mg 1.923mg 2%
Vitamin B5 0.25mg 0.288mg 1%
Sodium 132mg 103mg 1%
Magnesium 27mg 33mg 1%
Copper 0.04mg 0.038mg 0%
Zinc 0.53mg 0.51mg 0%
Vitamin B1 0.068mg 0.073mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.206mg 0%
Threonine 1.029mg 0.808mg 0%
Isoleucine 1.082mg 0.849mg 0%
Leucine 1.908mg 1.497mg 0%
Lysine 2.156mg 1.692mg 0%
Methionine 0.695mg 0.545mg 0%
Phenylalanine 0.917mg 0.719mg 0%
Valine 1.21mg 0.949mg 0%
Histidine 0.691mg 0.542mg 0%
Omega-3 - EPA 0.283g 0.674g N/A
Omega-3 - DHA 0.235g 0.504g N/A
Omega-3 - DPA 0.017g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Halibut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
42%
Whiting
26%
Halibut
Minerals Daily Need Coverage Score
50%
Whiting
47%
Halibut

Comparison summary

Which food is lower in Saturated fat?
Whiting
Whiting is lower in Saturated fat (difference - 2.702g)
Which food is cheaper?
Whiting
Whiting is cheaper (difference - $5)
Which food is richer in minerals?
Whiting
Whiting is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.