Pollock vs. Flatfish — In-Depth Nutrition Comparison
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What are the main differences between pollock and flatfish?
- Pollock is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, magnesium, and potassium, while flatfish is higher in vitamin D and phosphorus.
- Pollock's daily need coverage for vitamin B12 is 98% higher.
- Flatfish has 9 times less vitamin B2 than pollock. Pollock has 0.223mg of vitamin B2, while flatfish has 0.025mg.
- Flatfish is lower in cholesterol.
We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +268.2% |
| Contains more CalciumCalcium | +188% |
| Contains more PotassiumPotassium | +118.3% |
| Contains more IronIron | +143.5% |
| Contains more CopperCopper | +160.9% |
| Contains more ZincZinc | +46.2% |
| Contains more SeleniumSelenium | +35.3% |
| Contains more PhosphorusPhosphorus | +15.7% |
| Contains less SodiumSodium | -13.4% |
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.
| Contains more Vitamin AVitamin A | +41.7% |
| Contains more Vitamin B1Vitamin B1 | +107.7% |
| Contains more Vitamin B2Vitamin B2 | +792% |
| Contains more Vitamin B3Vitamin B3 | +209% |
| Contains more Vitamin B5Vitamin B5 | +90.3% |
| Contains more Vitamin B6Vitamin B6 | +186.1% |
| Contains more Vitamin B12Vitamin B12 | +179.4% |
| Contains more CholineCholine | +14.6% |
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin DVitamin D | +169.2% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.66µg | 1.31µg | 98% |
| Selenium | 44.1µg | 32.6µg | 21% |
| Vitamin B3 | 3.949mg | 1.278mg | 17% |
| Vitamin B6 | 0.329mg | 0.115mg | 16% |
| Protein | 23.48g | 15.24g | 16% |
| Vitamin B2 | 0.223mg | 0.025mg | 15% |
| Magnesium | 81mg | 22mg | 14% |
| Vitamin D | 51IU | 139IU | 11% |
| Vitamin D | 1.3µg | 3.5µg | 11% |
| Cholesterol | 86mg | 56mg | 10% |
| Potassium | 430mg | 197mg | 7% |
| Phosphorus | 267mg | 309mg | 6% |
| Calcium | 72mg | 25mg | 5% |
| Copper | 0.06mg | 0.023mg | 4% |
| Vitamin B5 | 0.432mg | 0.227mg | 4% |
| Iron | 0.56mg | 0.23mg | 4% |
| Vitamin E | 0.28mg | 0.77mg | 3% |
| Sodium | 419mg | 363mg | 2% |
| Vitamin B1 | 0.054mg | 0.026mg | 2% |
| Choline | 91.6mg | 79.9mg | 2% |
| Zinc | 0.57mg | 0.39mg | 2% |
| Fats | 1.18g | 2.37g | 2% |
| Saturated fat | 0.159g | 0.542g | 2% |
| Monounsaturated fat | 0.134g | 0.657g | 1% |
| Polyunsaturated fat | 0.583g | 0.459g | 1% |
| Calories | 111kcal | 86kcal | 1% |
| Folate | 3µg | 6µg | 1% |
| Vitamin A | 17µg | 12µg | 1% |
| Manganese | 0.018mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.263mg | 0.197mg | 0% |
| Threonine | 1.029mg | 0.719mg | 0% |
| Isoleucine | 1.082mg | 0.754mg | 0% |
| Leucine | 1.908mg | 1.335mg | 0% |
| Lysine | 2.157mg | 1.561mg | 0% |
| Methionine | 0.696mg | 0.56mg | 0% |
| Phenylalanine | 0.917mg | 0.624mg | 0% |
| Valine | 1.21mg | 0.8mg | 0% |
| Histidine | 0.691mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.086g | 0.168g | N/A |
| Omega-3 - DHA | 0.423g | 0.132g | N/A |
| Omega-3 - DPA | 0.027g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.1% |
| Contains more OtherOther | +32% |
| Contains more FatsFats | +100.8% |
| Contains more WaterWater | +10.1% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.7% |
| Contains more Poly. FatPolyunsaturated fat | +27% |
| Contains more Mono. FatMonounsaturated fat | +390.3% |
