Pollock vs. Rapini — In-Depth Nutrition Comparison
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Summary of differences between pollock and rapini
- Pollock has more vitamin B12, selenium, phosphorus, and vitamin B3; however, rapini is higher in vitamin K, vitamin A, vitamin C, folate, and iron.
- Rapini covers your daily need for vitamin K, 187% more than pollock.
- Rapini has less cholesterol.
- The glycemic index of rapini is higher.
These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Broccoli raab, raw.
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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.
| Contains more MagnesiumMagnesium | +268.2% |
| Contains more PotassiumPotassium | +119.4% |
| Contains more CopperCopper | +42.9% |
| Contains more PhosphorusPhosphorus | +265.8% |
| Contains more SeleniumSelenium | +4310% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +282.1% |
| Contains more ZincZinc | +35.1% |
| Contains less SodiumSodium | -92.1% |
| Contains more ManganeseManganese | +2094.4% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +72.9% |
| Contains more Vitamin B3Vitamin B3 | +223.4% |
| Contains more Vitamin B5Vitamin B5 | +34.2% |
| Contains more Vitamin B6Vitamin B6 | +92.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +400.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +670.6% |
| Contains more Vitamin EVitamin E | +478.6% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin KVitamin K | +223900% |
| Contains more FolateFolate | +2666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 224µg | 187% |
| Vitamin B12 | 3.66µg | 0µg | 153% |
| Selenium | 44.1µg | 1µg | 78% |
| Protein | 23.48g | 3.17g | 41% |
| Cholesterol | 86mg | 0mg | 29% |
| Phosphorus | 267mg | 73mg | 28% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 0.56mg | 2.14mg | 20% |
| Folate | 3µg | 83µg | 20% |
| Vitamin B3 | 3.949mg | 1.221mg | 17% |
| Sodium | 419mg | 33mg | 17% |
| Manganese | 0.018mg | 0.395mg | 16% |
| Magnesium | 81mg | 22mg | 14% |
| Choline | 91.6mg | 18.3mg | 13% |
| Vitamin A | 17µg | 131µg | 13% |
| Vitamin B6 | 0.329mg | 0.171mg | 12% |
| Fiber | 0g | 2.7g | 11% |
| Vitamin B1 | 0.054mg | 0.162mg | 9% |
| Vitamin E | 0.28mg | 1.62mg | 9% |
| Potassium | 430mg | 196mg | 7% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Vitamin B2 | 0.223mg | 0.129mg | 7% |
| Vitamin D | 51IU | 0IU | 6% |
| Calories | 111kcal | 22kcal | 4% |
| Calcium | 72mg | 108mg | 4% |
| Polyunsaturated fat | 0.583g | 0.13g | 3% |
| Zinc | 0.57mg | 0.77mg | 2% |
| Copper | 0.06mg | 0.042mg | 2% |
| Vitamin B5 | 0.432mg | 0.322mg | 2% |
| Carbs | 0g | 2.85g | 1% |
| Fats | 1.18g | 0.49g | 1% |
| Net carbs | 0g | 0.15g | N/A |
| Sugar | 0g | 0.38g | N/A |
| Saturated fat | 0.159g | 0.05g | 0% |
| Monounsaturated fat | 0.134g | 0.026g | 0% |
| Tryptophan | 0.263mg | 0.043mg | 0% |
| Threonine | 1.029mg | 0.106mg | 0% |
| Isoleucine | 1.082mg | 0.104mg | 0% |
| Leucine | 1.908mg | 0.17mg | 0% |
| Lysine | 2.157mg | 0.198mg | 0% |
| Methionine | 0.696mg | 0.048mg | 0% |
| Phenylalanine | 0.917mg | 0.128mg | 0% |
| Valine | 1.21mg | 0.153mg | 0% |
| Histidine | 0.691mg | 0.066mg | 0% |
| Fructose | 0.17g | 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
| Contains more ProteinProtein | +640.7% |
| Contains more FatsFats | +140.8% |
| Contains more OtherOther | +79.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +415.4% |
| Contains more Poly. FatPolyunsaturated fat | +348.5% |
| Contains less Sat. FatSaturated fat | -68.6% |
