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Pollock vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between pollock and eggs?

  • Pollock is richer in vitamin B12, vitamin B3, selenium, magnesium, and vitamin B6, while eggs are higher in copper, choline, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 216% higher.
  • Eggs have 62 times less vitamin B3 than pollock. Pollock has 3.949mg of vitamin B3, while eggs have 0.064mg.
  • Pollock is lower in cholesterol.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Pollock vs Egg 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%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +44%
Contains more PotassiumPotassium +241.3%
Contains more PhosphorusPhosphorus +55.2%
Contains more SeleniumSelenium +43.2%
Contains more IronIron +112.5%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +84.2%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +44.4%

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%
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +6070.3%
Contains more Vitamin B6Vitamin B6 +171.9%
Contains more Vitamin B12Vitamin B12 +229.7%
Contains more Vitamin AVitamin A +776.5%
Contains more Vitamin EVitamin E +267.9%
Contains more Vitamin DVitamin D +69.2%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B5Vitamin B5 +223.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +220.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pollock Egg DV% diff.
Copper 0.06mg 2mg 216%
Vitamin B12 3.66µg 1.11µg 106%
Cholesterol 86mg 373mg 96%
Choline 91.6mg 293.8mg 37%
Vitamin B3 3.949mg 0.064mg 24%
Selenium 44.1µg 30.8µg 24%
Protein 23.48g 12.58g 22%
Vitamin B2 0.223mg 0.513mg 22%
Vitamin B5 0.432mg 1.398mg 19%
Magnesium 81mg 10mg 17%
Vitamin B6 0.329mg 0.121mg 16%
Fats 1.18g 10.61g 15%
Vitamin A 17µg 149µg 15%
Phosphorus 267mg 172mg 14%
Saturated fat 0.159g 3.267g 14%
Sodium 419mg 124mg 13%
Folate 3µg 44µg 10%
Monounsaturated fat 0.134g 4.077g 10%
Potassium 430mg 126mg 9%
Iron 0.56mg 1.19mg 8%
Polyunsaturated fat 0.583g 1.414g 6%
Vitamin E 0.28mg 1.03mg 5%
Vitamin D 1.3µg 2.2µg 5%
Vitamin D 51IU 87IU 5%
Zinc 0.57mg 1.05mg 4%
Calories 111kcal 155kcal 2%
Calcium 72mg 50mg 2%
Vitamin B1 0.054mg 0.066mg 1%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Manganese 0.018mg 0.026mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.263mg 0.153mg 0%
Threonine 1.029mg 0.604mg 0%
Isoleucine 1.082mg 0.686mg 0%
Leucine 1.908mg 1.075mg 0%
Lysine 2.157mg 0.904mg 0%
Methionine 0.696mg 0.392mg 0%
Phenylalanine 0.917mg 0.668mg 0%
Valine 1.21mg 0.767mg 0%
Histidine 0.691mg 0.298mg 0%
Omega-3 - EPA 0.086g 0.005g N/A
Omega-3 - DHA 0.423g 0.038g 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
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +86.6%
Contains more OtherOther +57.9%
Contains more FatsFats +799.2%
Contains more CarbsCarbs +∞%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +2942.5%
Contains more Poly. FatPolyunsaturated fat +142.5%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.