Pollock vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between pollock and chard raw
- Pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6, yet chard raw is richer in vitamin K, vitamin A, vitamin C, and iron.
- Daily need coverage for vitamin K for chard raw is 692% higher.
- Chard raw contains less cholesterol.
- Pollock has a lower glycemic index than chard raw.
Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Chard, swiss, 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 CalciumCalcium | +41.2% |
| Contains more PotassiumPotassium | +13.5% |
| Contains more ZincZinc | +58.3% |
| Contains more PhosphorusPhosphorus | +480.4% |
| Contains more SeleniumSelenium | +4800% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +198.3% |
| Contains less SodiumSodium | -49.2% |
| Contains more ManganeseManganese | +1933.3% |
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 B1Vitamin B1 | +35% |
| Contains more Vitamin B2Vitamin B2 | +147.8% |
| Contains more Vitamin B3Vitamin B3 | +887.3% |
| Contains more Vitamin B5Vitamin B5 | +151.2% |
| Contains more Vitamin B6Vitamin B6 | +232.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +408.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more FolateFolate | +366.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1204.4% |
| Contains more FatsFats | +490% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.8% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +235% |
| Contains more Poly. FatPolyunsaturated fat | +732.9% |
| Contains less Sat. FatSaturated fat | -81.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.1µg | 830µg | 692% |
| Vitamin B12 | 3.66µg | 0µg | 153% |
| Selenium | 44.1µg | 0.9µg | 79% |
| Protein | 23.48g | 1.8g | 43% |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin A | 17µg | 306µg | 32% |
| Phosphorus | 267mg | 46mg | 32% |
| Cholesterol | 86mg | 0mg | 29% |
| Vitamin B3 | 3.949mg | 0.4mg | 22% |
| Vitamin B6 | 0.329mg | 0.099mg | 18% |
| Iron | 0.56mg | 1.8mg | 16% |
| Manganese | 0.018mg | 0.366mg | 15% |
| Copper | 0.06mg | 0.179mg | 13% |
| Choline | 91.6mg | 18mg | 13% |
| Vitamin E | 0.28mg | 1.89mg | 11% |
| Vitamin B2 | 0.223mg | 0.09mg | 10% |
| Sodium | 419mg | 213mg | 9% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Fiber | 0g | 1.6g | 6% |
| Vitamin D | 51IU | 0IU | 6% |
| Vitamin B5 | 0.432mg | 0.172mg | 5% |
| Calories | 111kcal | 19kcal | 5% |
| Folate | 3µg | 14µg | 3% |
| Polyunsaturated fat | 0.583g | 0.07g | 3% |
| Zinc | 0.57mg | 0.36mg | 2% |
| Potassium | 430mg | 379mg | 2% |
| Calcium | 72mg | 51mg | 2% |
| Fats | 1.18g | 0.2g | 2% |
| Saturated fat | 0.159g | 0.03g | 1% |
| Vitamin B1 | 0.054mg | 0.04mg | 1% |
| Carbs | 0g | 3.74g | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Magnesium | 81mg | 81mg | 0% |
| Sugar | 0g | 1.1g | N/A |
| Monounsaturated fat | 0.134g | 0.04g | 0% |
| Tryptophan | 0.263mg | 0.017mg | 0% |
| Threonine | 1.029mg | 0.083mg | 0% |
| Isoleucine | 1.082mg | 0.147mg | 0% |
| Leucine | 1.908mg | 0.13mg | 0% |
| Lysine | 2.157mg | 0.099mg | 0% |
| Methionine | 0.696mg | 0.019mg | 0% |
| Phenylalanine | 0.917mg | 0.11mg | 0% |
| Valine | 1.21mg | 0.11mg | 0% |
| Histidine | 0.691mg | 0.036mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
185%
Minerals Daily Need Coverage Score
59%
34%
Comparison summary
Which food is lower in Sugar?
Pollock is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Pollock is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Pollock is relatively richer in minerals
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 206mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.129g)
Which food is cheaper?
Chard raw is cheaper (difference - $6.6)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.