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  6. Pollock vs. Dried fruit

Pollock vs. Dried fruit — In-Depth Nutrition Comparison

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How are pollock and dried fruit different?

  • Pollock is higher in vitamin B12, selenium, and phosphorus; however, dried fruit is richer in vitamin A, copper, fiber, vitamin E, iron, and potassium.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than dried fruit (31).

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

Infographic

Pollock vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +30.9%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +276.1%
Contains more SeleniumSelenium +1904.5%
Contains more PotassiumPotassium +170.2%
Contains more IronIron +375%
Contains more CopperCopper +471.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1205.6%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +559%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +958.8%
Contains more Vitamin EVitamin E +1446.4%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +233.3%

All nutrients comparison - raw data values

Nutrient Pollock Dried fruit DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 2.2µg 76%
Protein 23.48g 3.39g 40%
Copper 0.06mg 0.343mg 31%
Cholesterol 86mg 0mg 29%
Fiber 0g 7.3g 29%
Phosphorus 267mg 71mg 28%
Vitamin E 0.28mg 4.33mg 27%
Iron 0.56mg 2.66mg 26%
Potassium 430mg 1162mg 22%
Carbs 0g 62.64g 21%
Sodium 419mg 10mg 18%
Vitamin A 17µg 180µg 18%
Fructose 12.47g 16%
Choline 91.6mg 13.9mg 14%
Vitamin B6 0.329mg 0.143mg 14%
Magnesium 81mg 32mg 12%
Vitamin B2 0.223mg 0.074mg 11%
Manganese 0.018mg 0.235mg 9%
Vitamin B3 3.949mg 2.589mg 9%
Calories 111kcal 241kcal 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin K 0.1µg 3.1µg 3%
Polyunsaturated fat 0.583g 0.074g 3%
Vitamin B1 0.054mg 0.015mg 3%
Zinc 0.57mg 0.39mg 2%
Calcium 72mg 55mg 2%
Folate 3µg 10µg 2%
Vitamin B5 0.432mg 0.516mg 2%
Fats 1.18g 0.51g 1%
Saturated fat 0.159g 0.017g 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Monounsaturated fat 0.134g 0.074g 0%
Tryptophan 0.263mg 0.016mg 0%
Threonine 1.029mg 0.073mg 0%
Isoleucine 1.082mg 0.063mg 0%
Leucine 1.908mg 0.105mg 0%
Lysine 2.157mg 0.083mg 0%
Methionine 0.696mg 0.015mg 0%
Phenylalanine 0.917mg 0.062mg 0%
Valine 1.21mg 0.078mg 0%
Histidine 0.691mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +592.6%
Contains more FatsFats +131.4%
Contains more WaterWater +138.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +52.1%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +81.1%
Contains more Poly. FatPolyunsaturated fat +687.8%
Contains less Sat. FatSaturated fat -89.3%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.