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Pollock vs. Coconut — In-Depth Nutrition Comparison

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Differences between pollock and coconut

  • Pollock has more vitamin B12, selenium, phosphorus, and vitamin B3, while coconut has more manganese, copper, fiber, and iron.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • Pollock has a lower glycemic index. The glycemic index of pollock is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Nuts, coconut meat, raw.

Infographic

Pollock vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +414.3%
Contains more PotassiumPotassium +20.8%
Contains more PhosphorusPhosphorus +136.3%
Contains more SeleniumSelenium +336.6%
Contains more IronIron +333.9%
Contains more CopperCopper +625%
Contains more ZincZinc +93%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +8233.3%

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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1015%
Contains more Vitamin B3Vitamin B3 +631.3%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B6Vitamin B6 +509.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +657%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +766.7%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +605.1%
Contains more WaterWater +56.7%
Contains more OtherOther +76%
Contains more FatsFats +2738.1%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Poly. FatPolyunsaturated fat +59.3%
Contains more Mono. FatMonounsaturated fat +963.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pollock Coconut DV% diff.
Vitamin B12 3.66µg 0µg 153%
Saturated fat 0.159g 29.698g 134%
Manganese 0.018mg 1.5mg 64%
Selenium 44.1µg 10.1µg 62%
Fats 1.18g 33.49g 50%
Copper 0.06mg 0.435mg 42%
Protein 23.48g 3.33g 40%
Fiber 0g 9g 36%
Cholesterol 86mg 0mg 29%
Iron 0.56mg 2.43mg 23%
Phosphorus 267mg 113mg 22%
Vitamin B6 0.329mg 0.054mg 21%
Vitamin B3 3.949mg 0.54mg 21%
Sodium 419mg 20mg 17%
Vitamin B2 0.223mg 0.02mg 16%
Choline 91.6mg 12.1mg 14%
Calories 111kcal 354kcal 12%
Magnesium 81mg 32mg 12%
Vitamin D 1.3µg 0µg 7%
Folate 3µg 26µg 6%
Calcium 72mg 14mg 6%
Vitamin D 51IU 0IU 6%
Carbs 0g 15.23g 5%
Zinc 0.57mg 1.1mg 5%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.134g 1.425g 3%
Vitamin B5 0.432mg 0.3mg 3%
Vitamin A 17µg 0µg 2%
Potassium 430mg 356mg 2%
Polyunsaturated fat 0.583g 0.366g 1%
Vitamin B1 0.054mg 0.066mg 1%
Net carbs 0g 6.23g N/A
Sugar 0g 6.23g N/A
Vitamin E 0.28mg 0.24mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.263mg 0.039mg 0%
Threonine 1.029mg 0.121mg 0%
Isoleucine 1.082mg 0.131mg 0%
Leucine 1.908mg 0.247mg 0%
Lysine 2.157mg 0.147mg 0%
Methionine 0.696mg 0.062mg 0%
Phenylalanine 0.917mg 0.169mg 0%
Valine 1.21mg 0.202mg 0%
Histidine 0.691mg 0.077mg 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?

ok
ok
is better in case of low diet
Pollock Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pollock
8%
Coconut
Minerals Daily Need Coverage Score
59%
Pollock
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 29.539g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 399mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $4.4)
Which food is richer in minerals?
?
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.