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  6. Pollock vs. Bean raw

Pollock vs. Bean raw — In-Depth Nutrition Comparison

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How are pollock and bean raw different?

  • Pollock is higher in vitamin B12 and selenium; however, bean raw is richer in folate, copper, fiber, iron, vitamin B1, manganese, and potassium.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than bean raw (33).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Pollock vs Bean 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 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more SeleniumSelenium +58.1%
Contains more MagnesiumMagnesium +117.3%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +224%
Contains more IronIron +805.4%
Contains more CopperCopper +1388.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +53.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +6277.8%

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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +236.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220.4%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +44.1%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +17400%
~equal in Vitamin B2 ~0.212mg

All nutrients comparison - raw data values

Nutrient Pollock Bean raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Folate 3µg 525µg 131%
Copper 0.06mg 0.893mg 93%
Fiber 0g 15.5g 62%
Iron 0.56mg 5.07mg 56%
Vitamin B1 0.054mg 0.713mg 55%
Manganese 0.018mg 1.148mg 49%
Cholesterol 86mg 0mg 29%
Selenium 44.1µg 27.9µg 29%
Potassium 430mg 1393mg 28%
Magnesium 81mg 176mg 23%
Phosphorus 267mg 411mg 21%
Carbs 0g 62.55g 21%
Sodium 419mg 12mg 18%
Vitamin B3 3.949mg 1.174mg 17%
Zinc 0.57mg 2.28mg 16%
Starch 34.17g 14%
Calories 111kcal 347kcal 12%
Vitamin B6 0.329mg 0.474mg 11%
Vitamin D 1.3µg 0µg 7%
Vitamin B5 0.432mg 0.785mg 7%
Vitamin C 0mg 6.3mg 7%
Vitamin D 51IU 0IU 6%
Vitamin K 0.1µg 5.6µg 5%
Choline 91.6mg 66.2mg 5%
Calcium 72mg 113mg 4%
Protein 23.48g 21.42g 4%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.583g 0.407g 1%
Vitamin B2 0.223mg 0.212mg 1%
Fats 1.18g 1.23g 0%
Net carbs 0g 47.05g N/A
Sugar 0g 2.11g N/A
Vitamin E 0.28mg 0.21mg 0%
Saturated fat 0.159g 0.235g 0%
Monounsaturated fat 0.134g 0.229g 0%
Tryptophan 0.263mg 0.237mg 0%
Threonine 1.029mg 0.81mg 0%
Isoleucine 1.082mg 0.871mg 0%
Leucine 1.908mg 1.558mg 0%
Lysine 2.157mg 1.356mg 0%
Methionine 0.696mg 0.259mg 0%
Phenylalanine 0.917mg 1.095mg 0%
Valine 1.21mg 0.998mg 0%
Histidine 0.691mg 0.556mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +550%
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.3%
~equal in Protein ~21.42g
~equal in Fats ~1.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -32.3%
Contains more Poly. FatPolyunsaturated fat +43.2%
Contains more Mono. FatMonounsaturated fat +70.9%

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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.