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Pollock vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between pollock and ground beef

  • Pollock has more vitamin B12, selenium, magnesium, phosphorus, vitamin D, and potassium; however, ground beef has more zinc and iron.
  • Pollock's daily need coverage for vitamin B12 is 49% more.
  • Pollock has 26 times more vitamin D than ground beef. Pollock has 51IU of vitamin D, while ground beef has 2IU.
  • Ground beef is lower in sodium.

The food varieties used in the comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Pollock vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +78.4%
Contains more PhosphorusPhosphorus +60.8%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +130.9%
Contains more IronIron +305.4%
Contains more CopperCopper +31.7%
Contains more ZincZinc +924.6%
Contains less SodiumSodium -82.6%

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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B12Vitamin B12 +47%
Contains more CholineCholine +25.1%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin KVitamin K +2800%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.051mg
~equal in Vitamin B3 ~4.026mg
~equal in Vitamin B6 ~0.311mg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more WaterWater +26.2%
Contains more FatsFats +1202.5%
Contains more OtherOther +41.4%
~equal in Protein ~23.87g
~equal in Carbs ~0g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +42.9%
Contains more Mono. FatMonounsaturated fat +5364.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Ground beef DV% diff.
Vitamin B12 3.66µg 2.49µg 49%
Zinc 0.57mg 5.84mg 48%
Selenium 44.1µg 19.1µg 45%
Saturated fat 0.159g 6.073g 27%
Fats 1.18g 15.37g 22%
Iron 0.56mg 2.27mg 21%
Monounsaturated fat 0.134g 7.322g 18%
Magnesium 81mg 17mg 15%
Sodium 419mg 73mg 15%
Phosphorus 267mg 166mg 14%
Vitamin D 1.3µg 0µg 7%
Calories 111kcal 241kcal 7%
Potassium 430mg 241mg 6%
Vitamin D 51IU 2IU 6%
Calcium 72mg 33mg 4%
Vitamin B2 0.223mg 0.171mg 4%
Choline 91.6mg 73.2mg 3%
Copper 0.06mg 0.079mg 2%
Vitamin A 17µg 3µg 2%
Vitamin B5 0.432mg 0.512mg 2%
Vitamin K 0.1µg 2.9µg 2%
Polyunsaturated fat 0.583g 0.408g 1%
Folate 3µg 7µg 1%
Vitamin B6 0.329mg 0.311mg 1%
Protein 23.48g 23.87g 1%
Vitamin E 0.28mg 0.12mg 1%
Cholesterol 86mg 88mg 1%
Manganese 0.018mg 0.009mg 0%
Vitamin B1 0.054mg 0.051mg 0%
Vitamin B3 3.949mg 4.026mg 0%
Trans fat 1.173g N/A
Tryptophan 0.263mg 0.121mg 0%
Threonine 1.029mg 0.923mg 0%
Isoleucine 1.082mg 1.055mg 0%
Leucine 1.908mg 1.861mg 0%
Lysine 2.157mg 1.976mg 0%
Methionine 0.696mg 0.614mg 0%
Phenylalanine 0.917mg 0.931mg 0%
Valine 1.21mg 1.172mg 0%
Histidine 0.691mg 0.775mg 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
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
46%
Ground beef
Minerals Daily Need Coverage Score
59%
Pollock
50%
Ground beef

Comparison summary

Which food is lower in Cholesterol?
Pollock
Pollock is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 5.914g)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 346mg)
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.