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Pollock vs. Adzuki bean — In-Depth Nutrition Comparison

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How are pollock and adzuki bean different?

  • Pollock is richer in vitamin B12 and selenium, while adzuki bean is higher in folate, copper, manganese, iron, fiber, zinc, and vitamin B1.
  • Adzuki bean covers your daily need for folate, 155% more than pollock.
  • Adzuki bean is lower in cholesterol.
  • Adzuki bean has a higher glycemic index (29) than pollock (0).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Pollock vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +1322.6%
Contains more MagnesiumMagnesium +56.8%
Contains more PotassiumPotassium +191.6%
Contains more IronIron +789.3%
Contains more CopperCopper +1723.3%
Contains more ZincZinc +784.2%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +9511.1%
~equal in Calcium ~66mg

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +50.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +742.6%
Contains more Vitamin B5Vitamin B5 +240.5%
Contains more FolateFolate +20633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B6 ~0.351mg

All nutrients comparison - raw data values

Nutrient Pollock Adzuki bean DV% diff.
Folate 3µg 622µg 155%
Vitamin B12 3.66µg 0µg 153%
Copper 0.06mg 1.094mg 115%
Selenium 44.1µg 3.1µg 75%
Manganese 0.018mg 1.73mg 74%
Iron 0.56mg 4.98mg 55%
Fiber 0g 12.7g 51%
Zinc 0.57mg 5.04mg 41%
Vitamin B1 0.054mg 0.455mg 33%
Cholesterol 86mg 0mg 29%
Potassium 430mg 1254mg 24%
Vitamin B5 0.432mg 1.471mg 21%
Carbs 0g 62.9g 21%
Sodium 419mg 5mg 18%
Choline 91.6mg 17%
Phosphorus 267mg 381mg 16%
Calories 111kcal 329kcal 11%
Magnesium 81mg 127mg 11%
Vitamin B3 3.949mg 2.63mg 8%
Vitamin D 1.3µg 0µg 7%
Protein 23.48g 19.87g 7%
Vitamin D 51IU 0IU 6%
Polyunsaturated fat 0.583g 0.113g 3%
Vitamin A 17µg 1µg 2%
Vitamin E 0.28mg 2%
Vitamin B6 0.329mg 0.351mg 2%
Calcium 72mg 66mg 1%
Fats 1.18g 0.53g 1%
Net carbs 0g 50.2g N/A
Vitamin B2 0.223mg 0.22mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.159g 0.191g 0%
Monounsaturated fat 0.134g 0.05g 0%
Tryptophan 0.263mg 0.191mg 0%
Threonine 1.029mg 0.674mg 0%
Isoleucine 1.082mg 0.791mg 0%
Leucine 1.908mg 1.668mg 0%
Lysine 2.157mg 1.497mg 0%
Methionine 0.696mg 0.21mg 0%
Phenylalanine 0.917mg 1.052mg 0%
Valine 1.21mg 1.023mg 0%
Histidine 0.691mg 0.524mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +18.2%
Contains more FatsFats +122.6%
Contains more WaterWater +448%
Contains more CarbsCarbs +∞%
Contains more OtherOther +92.9%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -16.8%
Contains more Mono. FatMonounsaturated fat +168%
Contains more Poly. FatPolyunsaturated fat +415.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.