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  6. Pollock vs. Green bean raw

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

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How are pollock and green bean raw different?

  • Pollock is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and choline; however, green bean raw is richer in vitamin K and vitamin C.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than green bean raw (20).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beans, snap, green, raw are the varieties used in this article.

Infographic

Pollock vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +94.6%
Contains more PotassiumPotassium +103.8%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +602.6%
Contains more SeleniumSelenium +7250%
Contains more IronIron +83.9%
Contains more CopperCopper +15%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1100%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +438%
Contains more Vitamin B5Vitamin B5 +92%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +498.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +105.9%
Contains more Vitamin EVitamin E +46.4%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +1000%

All nutrients comparison - raw data values

Nutrient Pollock Green bean raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.6µg 79%
Protein 23.48g 1.83g 43%
Vitamin K 0.1µg 43µg 36%
Phosphorus 267mg 38mg 33%
Cholesterol 86mg 0mg 29%
Vitamin B3 3.949mg 0.734mg 20%
Sodium 419mg 6mg 18%
Vitamin C 0mg 12.2mg 14%
Choline 91.6mg 15.3mg 14%
Vitamin B6 0.329mg 0.141mg 14%
Magnesium 81mg 25mg 13%
Fiber 0g 2.7g 11%
Manganese 0.018mg 0.216mg 9%
Vitamin B2 0.223mg 0.104mg 9%
Folate 3µg 33µg 8%
Vitamin D 1.3µg 0µg 7%
Iron 0.56mg 1.03mg 6%
Potassium 430mg 211mg 6%
Vitamin D 51IU 0IU 6%
Calcium 72mg 37mg 4%
Vitamin B5 0.432mg 0.225mg 4%
Calories 111kcal 31kcal 4%
Zinc 0.57mg 0.24mg 3%
Polyunsaturated fat 0.583g 0.113g 3%
Fructose 1.39g 2%
Vitamin B1 0.054mg 0.082mg 2%
Carbs 0g 6.97g 2%
Vitamin A 17µg 35µg 2%
Vitamin E 0.28mg 0.41mg 1%
Fats 1.18g 0.22g 1%
Copper 0.06mg 0.069mg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Saturated fat 0.159g 0.05g 0%
Monounsaturated fat 0.134g 0.01g 0%
Tryptophan 0.263mg 0.019mg 0%
Threonine 1.029mg 0.079mg 0%
Isoleucine 1.082mg 0.066mg 0%
Leucine 1.908mg 0.112mg 0%
Lysine 2.157mg 0.088mg 0%
Methionine 0.696mg 0.022mg 0%
Phenylalanine 0.917mg 0.067mg 0%
Valine 1.21mg 0.09mg 0%
Histidine 0.691mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1183.1%
Contains more FatsFats +436.4%
Contains more OtherOther +156.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.6%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1240%
Contains more Poly. FatPolyunsaturated fat +415.9%
Contains less Sat. FatSaturated fat -68.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.