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Pollock vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between pollock and garden cress

  • Pollock has more vitamin B12, selenium, phosphorus, and vitamin B3; however, garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, and folate.
  • Garden cress covers your daily vitamin K needs 451% more than pollock.
  • Garden cress contains less cholesterol.

Specific food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Cress, garden, raw.

Infographic

Pollock vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +113.2%
Contains more ZincZinc +147.8%
Contains more PhosphorusPhosphorus +251.3%
Contains more SeleniumSelenium +4800%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +132.1%
Contains more CopperCopper +183.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +2972.2%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +294.9%
Contains more Vitamin B5Vitamin B5 +78.5%
Contains more Vitamin B6Vitamin B6 +33.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +369.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1935.3%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +16.6%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +2566.7%

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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +803.1%
Contains more FatsFats +68.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +155.7%
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +78.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.9µg 79%
Vitamin C 0mg 69mg 77%
Protein 23.48g 2.6g 42%
Vitamin A 17µg 346µg 37%
Cholesterol 86mg 0mg 29%
Phosphorus 267mg 76mg 27%
Manganese 0.018mg 0.553mg 23%
Folate 3µg 80µg 19%
Vitamin B3 3.949mg 1mg 18%
Sodium 419mg 14mg 18%
Choline 91.6mg 19.5mg 13%
Copper 0.06mg 0.17mg 12%
Magnesium 81mg 38mg 10%
Iron 0.56mg 1.3mg 9%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin B6 0.329mg 0.247mg 6%
Potassium 430mg 606mg 5%
Calories 111kcal 32kcal 4%
Fiber 0g 1.1g 4%
Vitamin B5 0.432mg 0.242mg 4%
Vitamin E 0.28mg 0.7mg 3%
Zinc 0.57mg 0.23mg 3%
Vitamin B2 0.223mg 0.26mg 3%
Polyunsaturated fat 0.583g 0.228g 2%
Vitamin B1 0.054mg 0.08mg 2%
Carbs 0g 5.5g 2%
Calcium 72mg 81mg 1%
Saturated fat 0.159g 0.023g 1%
Fats 1.18g 0.7g 1%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Monounsaturated fat 0.134g 0.239g 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 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 Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
59%
Pollock
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.136g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $7)
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.
Which food is richer in vitamins?
?
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.