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  6. Pollock vs. Cranberry bean raw

Pollock vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between pollock and cranberry bean raw?

  • Pollock is richer in vitamin B12 and selenium, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, manganese, and zinc.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • Cranberry bean raw has a higher glycemic index (35) than pollock (0).

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Pollock vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +247.2%
Contains more MagnesiumMagnesium +92.6%
Contains more CalciumCalcium +76.4%
Contains more PotassiumPotassium +209.8%
Contains more IronIron +792.9%
Contains more CopperCopper +1223.3%
Contains more ZincZinc +536.8%
Contains more PhosphorusPhosphorus +39.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5011.1%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +171.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1283.3%
Contains more Vitamin B5Vitamin B5 +73.1%
Contains more FolateFolate +20033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B6 ~0.309mg

All nutrients comparison - raw data values

Nutrient Pollock Cranberry bean raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Folate 3µg 604µg 150%
Fiber 0g 24.7g 99%
Copper 0.06mg 0.794mg 82%
Vitamin B1 0.054mg 0.747mg 58%
Selenium 44.1µg 12.7µg 57%
Iron 0.56mg 5mg 56%
Manganese 0.018mg 0.92mg 39%
Cholesterol 86mg 0mg 29%
Zinc 0.57mg 3.63mg 28%
Potassium 430mg 1332mg 27%
Carbs 0g 60.05g 20%
Magnesium 81mg 156mg 18%
Sodium 419mg 6mg 18%
Choline 91.6mg 17%
Vitamin B3 3.949mg 1.455mg 16%
Phosphorus 267mg 372mg 15%
Calories 111kcal 335kcal 11%
Vitamin D 1.3µg 0µg 7%
Calcium 72mg 127mg 6%
Vitamin D 51IU 0IU 6%
Vitamin B5 0.432mg 0.748mg 6%
Vitamin E 0.28mg 2%
Vitamin A 17µg 0µg 2%
Vitamin B6 0.329mg 0.309mg 2%
Saturated fat 0.159g 0.316g 1%
Vitamin B2 0.223mg 0.213mg 1%
Protein 23.48g 23.03g 1%
Fats 1.18g 1.23g 0%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.134g 0.106g 0%
Polyunsaturated fat 0.583g 0.527g 0%
Tryptophan 0.263mg 0.273mg 0%
Threonine 1.029mg 0.969mg 0%
Isoleucine 1.082mg 1.017mg 0%
Leucine 1.908mg 1.838mg 0%
Lysine 2.157mg 1.58mg 0%
Methionine 0.696mg 0.346mg 0%
Phenylalanine 0.917mg 1.245mg 0%
Valine 1.21mg 1.205mg 0%
Histidine 0.691mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +494.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +95.3%
~equal in Protein ~23.03g
~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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -49.7%
Contains more Mono. FatMonounsaturated fat +26.4%
~equal in Polyunsaturated fat ~0.527g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.