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Pollock vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between pollock and plantain raw

  • Pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, choline, and vitamin B2, yet plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index than plantain raw.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Plantains, raw.

Infographic

Pollock vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +2300%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +685.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2840%
Contains more PotassiumPotassium +16%
Contains more CopperCopper +35%
Contains less SodiumSodium -99%
~equal in Iron ~0.6mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B3Vitamin B3 +475.7%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +578.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +229.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +633.3%
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B6 ~0.299mg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1706.2%
Contains more FatsFats +218.9%
Contains more WaterWater +12.8%
Contains more OtherOther +45.7%
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +318.8%
Contains more Poly. FatPolyunsaturated fat +744.9%
Contains less Sat. FatSaturated fat -10.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Plantain raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 1.5µg 77%
Protein 23.48g 1.3g 44%
Phosphorus 267mg 34mg 33%
Cholesterol 86mg 0mg 29%
Vitamin C 0mg 18.4mg 20%
Vitamin B3 3.949mg 0.686mg 20%
Sodium 419mg 4mg 18%
Choline 91.6mg 13.5mg 14%
Vitamin B2 0.223mg 0.054mg 13%
Carbs 0g 31.89g 11%
Magnesium 81mg 37mg 10%
Fiber 0g 2.3g 9%
Calcium 72mg 3mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Folate 3µg 22µg 5%
Zinc 0.57mg 0.14mg 4%
Vitamin A 17µg 56µg 4%
Vitamin B5 0.432mg 0.26mg 3%
Polyunsaturated fat 0.583g 0.069g 3%
Copper 0.06mg 0.081mg 2%
Potassium 430mg 499mg 2%
Vitamin B6 0.329mg 0.299mg 2%
Vitamin K 0.1µg 0.7µg 1%
Fats 1.18g 0.37g 1%
Calories 111kcal 122kcal 1%
Manganese 0.018mg 1%
Vitamin E 0.28mg 0.14mg 1%
Net carbs 0g 29.59g N/A
Iron 0.56mg 0.6mg 0%
Sugar 0g 15g N/A
Vitamin B1 0.054mg 0.052mg 0%
Saturated fat 0.159g 0.143g 0%
Monounsaturated fat 0.134g 0.032g 0%
Tryptophan 0.263mg 0.015mg 0%
Threonine 1.029mg 0.034mg 0%
Isoleucine 1.082mg 0.036mg 0%
Leucine 1.908mg 0.059mg 0%
Lysine 2.157mg 0.06mg 0%
Methionine 0.696mg 0.017mg 0%
Phenylalanine 0.917mg 0.044mg 0%
Valine 1.21mg 0.046mg 0%
Histidine 0.691mg 0.064mg 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 Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
59%
Pollock
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.