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  6. Pollock vs. Green beans

Pollock vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between pollock and green beans

  • Pollock has more vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, magnesium, and choline; however, green beans are richer in vitamin K.
  • Pollock covers your daily vitamin B12 needs 153% more than green beans.
  • Green beans have a higher glycemic index. The glycemic index of green beans is 20, while the glycemic index of pollock is 0.

Specific food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Pollock vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +194.5%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +820.7%
Contains more SeleniumSelenium +21950%
Contains more IronIron +16.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1483.3%
~equal in Copper ~0.057mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +129.9%
Contains more Vitamin B3Vitamin B3 +543.2%
Contains more Vitamin B5Vitamin B5 +483.8%
Contains more Vitamin B6Vitamin B6 +487.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +442%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +88.2%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +1000%

All nutrients comparison - raw data values

Nutrient Pollock Green beans DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.2µg 80%
Protein 23.48g 1.89g 43%
Vitamin K 0.1µg 47.9µg 40%
Phosphorus 267mg 29mg 34%
Cholesterol 86mg 0mg 29%
Vitamin B6 0.329mg 0.056mg 21%
Vitamin B3 3.949mg 0.614mg 21%
Sodium 419mg 1mg 18%
Magnesium 81mg 18mg 15%
Choline 91.6mg 16.9mg 14%
Fiber 0g 3.2g 13%
Manganese 0.018mg 0.285mg 12%
Vitamin C 0mg 9.7mg 11%
Vitamin B2 0.223mg 0.097mg 10%
Folate 3µg 33µg 8%
Potassium 430mg 146mg 8%
Vitamin B5 0.432mg 0.074mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Calories 111kcal 35kcal 4%
Zinc 0.57mg 0.25mg 3%
Calcium 72mg 44mg 3%
Carbs 0g 7.88g 3%
Polyunsaturated fat 0.583g 0.145g 3%
Vitamin B1 0.054mg 0.074mg 2%
Vitamin A 17µg 32µg 2%
Vitamin E 0.28mg 0.46mg 1%
Iron 0.56mg 0.65mg 1%
Fats 1.18g 0.28g 1%
Net carbs 0g 4.68g N/A
Sugar 0g 3.63g N/A
Copper 0.06mg 0.057mg 0%
Saturated fat 0.159g 0.064g 0%
Monounsaturated fat 0.134g 0.011g 0%
Tryptophan 0.263mg 0.02mg 0%
Threonine 1.029mg 0.082mg 0%
Isoleucine 1.082mg 0.069mg 0%
Leucine 1.908mg 0.116mg 0%
Lysine 2.157mg 0.091mg 0%
Methionine 0.696mg 0.023mg 0%
Phenylalanine 0.917mg 0.069mg 0%
Valine 1.21mg 0.093mg 0%
Histidine 0.691mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1142.3%
Contains more FatsFats +321.4%
Contains more OtherOther +131.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.1%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1118.2%
Contains more Poly. FatPolyunsaturated fat +302.1%
Contains less Sat. FatSaturated fat -59.7%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.