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  6. Pollock vs. Bulgur dry

Pollock vs. Bulgur dry — In-Depth Nutrition Comparison

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How are pollock and bulgur dry different?

  • Pollock is higher in vitamin B12 and selenium; however, bulgur dry is richer in manganese, fiber, copper, iron, magnesium, and vitamin B1.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than bulgur dry (47).

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

Infographic

Pollock vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +105.7%
Contains more SeleniumSelenium +1817.4%
Contains more MagnesiumMagnesium +102.5%
Contains more IronIron +339.3%
Contains more CopperCopper +458.3%
Contains more ZincZinc +238.6%
Contains more PhosphorusPhosphorus +12.4%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +16833.3%
~equal in Potassium ~410mg

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +226%
Contains more Vitamin B1Vitamin B1 +329.6%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.342mg

All nutrients comparison - raw data values

Nutrient Pollock Bulgur dry DV% diff.
Vitamin B12 3.66µg 0µg 153%
Manganese 0.018mg 3.048mg 132%
Selenium 44.1µg 2.3µg 76%
Fiber 0g 12.5g 50%
Copper 0.06mg 0.335mg 31%
Cholesterol 86mg 0mg 29%
Carbs 0g 75.87g 25%
Iron 0.56mg 2.46mg 24%
Protein 23.48g 12.29g 22%
Magnesium 81mg 164mg 20%
Sodium 419mg 17mg 17%
Vitamin B1 0.054mg 0.232mg 15%
Calories 111kcal 342kcal 12%
Choline 91.6mg 28.1mg 12%
Vitamin B5 0.432mg 1.045mg 12%
Zinc 0.57mg 1.93mg 12%
Vitamin B2 0.223mg 0.115mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin B3 3.949mg 5.114mg 7%
Vitamin D 51IU 0IU 6%
Folate 3µg 27µg 6%
Phosphorus 267mg 300mg 5%
Calcium 72mg 35mg 4%
Vitamin A 17µg 0µg 2%
Vitamin K 0.1µg 1.9µg 2%
Vitamin E 0.28mg 0.06mg 1%
Potassium 430mg 410mg 1%
Vitamin B6 0.329mg 0.342mg 1%
Fats 1.18g 1.33g 0%
Net carbs 0g 63.37g N/A
Sugar 0g 0.41g N/A
Saturated fat 0.159g 0.232g 0%
Monounsaturated fat 0.134g 0.173g 0%
Polyunsaturated fat 0.583g 0.541g 0%
Tryptophan 0.263mg 0.19mg 0%
Threonine 1.029mg 0.354mg 0%
Isoleucine 1.082mg 0.455mg 0%
Leucine 1.908mg 0.83mg 0%
Lysine 2.157mg 0.339mg 0%
Methionine 0.696mg 0.19mg 0%
Phenylalanine 0.917mg 0.58mg 0%
Valine 1.21mg 0.554mg 0%
Histidine 0.691mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +91%
Contains more WaterWater +718.3%
Contains more OtherOther +11.9%
Contains more FatsFats +12.7%
Contains more CarbsCarbs +∞%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -31.5%
Contains more Mono. FatMonounsaturated fat +29.1%
~equal in Polyunsaturated fat ~0.541g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.