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  6. Pollock vs. Beefsteak raw

Pollock vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between pollock and beefsteak raw

  • Pollock has more vitamin B12, selenium, magnesium, and vitamin D, while beefsteak raw has more zinc, iron, vitamin B6, and vitamin B3.
  • Beefsteak raw's daily need coverage for zinc is 43% higher.
  • Beefsteak raw contains 17 times less vitamin D than pollock. Pollock contains 51IU of vitamin D, while beefsteak raw contains 3IU.
  • The amount of sodium in beefsteak raw is lower.

The food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Pollock vs Beefsteak raw infographic
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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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +1340%
Contains more PotassiumPotassium +14.7%
Contains more PhosphorusPhosphorus +21.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +58.1%
Contains more IronIron +257.1%
Contains more CopperCopper +31.7%
Contains more ZincZinc +829.8%
Contains less SodiumSodium -86.9%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +36.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin C ~0mg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Pollock Beefsteak raw DV% diff.
Zinc 0.57mg 5.3mg 43%
Vitamin B12 3.66µg 2.69µg 40%
Selenium 44.1µg 27.9µg 29%
Iron 0.56mg 2mg 18%
Choline 91.6mg 17%
Vitamin B6 0.329mg 0.543mg 16%
Sodium 419mg 55mg 16%
Magnesium 81mg 25mg 13%
Vitamin B5 0.432mg 9%
Saturated fat 0.159g 1.875g 8%
Phosphorus 267mg 220mg 7%
Calcium 72mg 5mg 7%
Vitamin B3 3.949mg 5.048mg 7%
Vitamin D 1.3µg 0.1µg 6%
Vitamin D 51IU 3IU 6%
Cholesterol 86mg 67mg 6%
Fats 1.18g 5.36g 6%
Monounsaturated fat 0.134g 2.354g 6%
Protein 23.48g 21.38g 4%
Polyunsaturated fat 0.583g 0.189g 3%
Vitamin B2 0.223mg 0.182mg 3%
Copper 0.06mg 0.079mg 2%
Potassium 430mg 375mg 2%
Vitamin E 0.28mg 2%
Vitamin B1 0.054mg 0.075mg 2%
Vitamin A 17µg 2µg 2%
Calories 111kcal 134kcal 1%
Vitamin K 0.1µg 1.5µg 1%
Manganese 0.018mg 1%
Trans fat 0.253g N/A
Folate 3µg 3µg 0%
Tryptophan 0.263mg 0.262mg 0%
Threonine 1.029mg 1.099mg 0%
Isoleucine 1.082mg 1.09mg 0%
Leucine 1.908mg 2.011mg 0%
Lysine 2.157mg 2.247mg 0%
Methionine 0.696mg 0.621mg 0%
Phenylalanine 0.917mg 0.931mg 0%
Valine 1.21mg 1.152mg 0%
Histidine 0.691mg 0.868mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more OtherOther +412.1%
Contains more FatsFats +354.2%
~equal in Protein ~21.38g
~equal in Carbs ~0g
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Poly. FatPolyunsaturated fat +208.5%
Contains more Mono. FatMonounsaturated fat +1656.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.