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  6. Pollock vs. Rainbow trout

Pollock vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between pollock and rainbow trout?

  • Pollock is higher in selenium, magnesium, and vitamin B2, yet rainbow trout is higher in vitamin D, vitamin B12, vitamin B5, vitamin E, and vitamin B3.
  • Rainbow trout's daily need coverage for vitamin D is 97% more.
  • Pollock has 8 times more sodium than rainbow trout. While pollock has 419mg of sodium, rainbow trout has only 51mg.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Pollock vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +188%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +80.6%
Contains more CopperCopper +30.4%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +18.1%
Contains more ManganeseManganese +63.6%
Contains more SeleniumSelenium +86.9%
Contains less SodiumSodium -87.8%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more CholineCholine +40.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +394.1%
Contains more Vitamin EVitamin E +735.7%
Contains more Vitamin DVitamin D +1123.1%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +285.9%
Contains more Vitamin B12Vitamin B12 +17.5%
Contains more FolateFolate +266.7%
~equal in Vitamin B6 ~0.34mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Pollock Rainbow trout DV% diff.
Vitamin D 1.3µg 15.9µg 73%
Vitamin D 51IU 635IU 73%
Selenium 44.1µg 23.6µg 37%
Vitamin B12 3.66µg 4.3µg 27%
Vitamin B5 0.432mg 1.667mg 25%
Sodium 419mg 51mg 16%
Vitamin E 0.28mg 2.34mg 14%
Magnesium 81mg 25mg 13%
Vitamin B3 3.949mg 5.567mg 10%
Vitamin B2 0.223mg 0.09mg 10%
Cholesterol 86mg 59mg 9%
Fats 1.18g 6.18g 8%
Protein 23.48g 19.94g 7%
Vitamin A 17µg 84µg 7%
Polyunsaturated fat 0.583g 1.507g 6%
Vitamin B1 0.054mg 0.12mg 6%
Saturated fat 0.159g 1.383g 6%
Phosphorus 267mg 226mg 6%
Monounsaturated fat 0.134g 1.979g 5%
Calcium 72mg 25mg 5%
Choline 91.6mg 65mg 5%
Iron 0.56mg 0.31mg 3%
Vitamin C 0mg 2.9mg 3%
Copper 0.06mg 0.046mg 2%
Potassium 430mg 377mg 2%
Folate 3µg 11µg 2%
Calories 111kcal 141kcal 2%
Zinc 0.57mg 0.45mg 1%
Vitamin B6 0.329mg 0.34mg 1%
Manganese 0.018mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.263mg 0.234mg 0%
Threonine 1.029mg 0.915mg 0%
Isoleucine 1.082mg 0.962mg 0%
Leucine 1.908mg 1.696mg 0%
Lysine 2.157mg 1.916mg 0%
Methionine 0.696mg 0.618mg 0%
Phenylalanine 0.917mg 0.815mg 0%
Valine 1.21mg 1.075mg 0%
Histidine 0.691mg 0.614mg 0%
Omega-3 - EPA 0.086g 0.217g N/A
Omega-3 - DHA 0.423g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.027g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +17.8%
Contains more OtherOther +2012.5%
Contains more FatsFats +423.7%
~equal in Carbs ~0g
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +1376.9%
Contains more Poly. FatPolyunsaturated fat +158.5%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.