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  6. Pollock vs. Navy bean raw

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

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Summary of differences between pollock and navy bean raw

  • Pollock has more vitamin B12, selenium, and phosphorus; however, navy bean raw is higher in copper, folate, vitamin B1, vitamin C, and iron.
  • Pollock covers your daily need for vitamin B12, 153% more than navy bean raw.
  • The glycemic index of navy bean raw is higher.

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

Infographic

Pollock vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +40.1%
Contains more PhosphorusPhosphorus +167%
Contains more SeleniumSelenium +7250%
Contains more MagnesiumMagnesium +24.7%
Contains more IronIron +244.6%
Contains more CopperCopper +493.3%
Contains more ZincZinc +56.1%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +2166.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +223.7%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +622.2%
Contains more Vitamin B5Vitamin B5 +91%
Contains more FolateFolate +4300%
~equal in Vitamin B2 ~0.215mg

All nutrients comparison - raw data values

Nutrient Pollock Navy bean raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.6µg 79%
Protein 23.48g 6.15g 35%
Copper 0.06mg 0.356mg 33%
Folate 3µg 132µg 32%
Cholesterol 86mg 0mg 29%
Vitamin B1 0.054mg 0.39mg 28%
Phosphorus 267mg 100mg 24%
Vitamin C 0mg 18.8mg 21%
Sodium 419mg 13mg 18%
Choline 91.6mg 17%
Vitamin B3 3.949mg 1.22mg 17%
Manganese 0.018mg 0.408mg 17%
Iron 0.56mg 1.93mg 17%
Vitamin B6 0.329mg 0.191mg 11%
Vitamin B5 0.432mg 0.825mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Calcium 72mg 15mg 6%
Magnesium 81mg 101mg 5%
Potassium 430mg 307mg 4%
Carbs 0g 13.05g 4%
Zinc 0.57mg 0.89mg 3%
Vitamin E 0.28mg 2%
Vitamin A 17µg 0µg 2%
Calories 111kcal 67kcal 2%
Polyunsaturated fat 0.583g 0.407g 1%
Vitamin B2 0.223mg 0.215mg 1%
Fats 1.18g 0.7g 1%
Net carbs 0g 13.05g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.159g 0.085g 0%
Monounsaturated fat 0.134g 0.052g 0%
Tryptophan 0.263mg 0.064mg 0%
Threonine 1.029mg 0.258mg 0%
Isoleucine 1.082mg 0.273mg 0%
Leucine 1.908mg 0.442mg 0%
Lysine 2.157mg 0.35mg 0%
Methionine 0.696mg 0.064mg 0%
Phenylalanine 0.917mg 0.31mg 0%
Valine 1.21mg 0.316mg 0%
Histidine 0.691mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +281.8%
Contains more FatsFats +68.6%
Contains more OtherOther +77.9%
Contains more CarbsCarbs +∞%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +157.7%
Contains more Poly. FatPolyunsaturated fat +43.2%
Contains less Sat. FatSaturated fat -46.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.