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  6. Pollock vs. Black turtle bean

Pollock vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between pollock and black turtle bean

  • Pollock has more vitamin B12 and selenium; however, black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, manganese, and potassium.
  • Pollock covers your daily need for vitamin B12, 153% more than black turtle bean.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beans, black turtle, mature seeds, raw.

Infographic

Pollock vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +1278.1%
Contains more MagnesiumMagnesium +97.5%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +248.8%
Contains more IronIron +1453.6%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +286%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5455.6%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +14700%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pollock Black turtle bean DV% diff.
Vitamin B12 3.66µg 0µg 153%
Folate 3µg 444µg 110%
Copper 0.06mg 1mg 104%
Iron 0.56mg 8.7mg 102%
Selenium 44.1µg 3.2µg 74%
Vitamin B1 0.054mg 0.9mg 71%
Fiber 0g 15.5g 62%
Manganese 0.018mg 1mg 43%
Potassium 430mg 1500mg 31%
Cholesterol 86mg 0mg 29%
Phosphorus 267mg 440mg 25%
Carbs 0g 63.25g 21%
Magnesium 81mg 160mg 19%
Sodium 419mg 9mg 18%
Choline 91.6mg 17%
Zinc 0.57mg 2.2mg 15%
Vitamin B3 3.949mg 1.955mg 12%
Calories 111kcal 339kcal 11%
Vitamin B5 0.432mg 0.899mg 9%
Calcium 72mg 160mg 9%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin K 0.1µg 5.6µg 5%
Protein 23.48g 21.25g 4%
Vitamin B6 0.329mg 0.286mg 3%
Vitamin B2 0.223mg 0.193mg 2%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.583g 0.387g 1%
Fats 1.18g 0.9g 0%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Vitamin E 0.28mg 0.21mg 0%
Saturated fat 0.159g 0.232g 0%
Monounsaturated fat 0.134g 0.078g 0%
Tryptophan 0.263mg 0.252mg 0%
Threonine 1.029mg 0.894mg 0%
Isoleucine 1.082mg 0.938mg 0%
Leucine 1.908mg 1.697mg 0%
Lysine 2.157mg 1.459mg 0%
Methionine 0.696mg 0.32mg 0%
Phenylalanine 0.917mg 1.149mg 0%
Valine 1.21mg 1.112mg 0%
Histidine 0.691mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +31.1%
Contains more WaterWater +569.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +113%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -31.5%
Contains more Mono. FatMonounsaturated fat +71.8%
Contains more Poly. FatPolyunsaturated fat +50.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.