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Pollock vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between pollock and kiwi

  • Pollock is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and magnesium, yet kiwi is higher in vitamin C and vitamin K.
  • Pollock covers your daily vitamin B12 needs 153% more than kiwi.
  • The glycemic index of pollock is lower.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Kiwifruit, green, raw.

Infographic

Pollock vs Kiwi 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%
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +111.8%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +80.6%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +685.3%
Contains more SeleniumSelenium +21950%
Contains more CopperCopper +116.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +444.4%

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%
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +792%
Contains more Vitamin B3Vitamin B3 +1058.1%
Contains more Vitamin B5Vitamin B5 +136.1%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1074.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +421.4%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +733.3%

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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1959.6%
Contains more FatsFats +126.9%
Contains more OtherOther +177%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.8%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +185.1%
Contains more Poly. FatPolyunsaturated fat +103.1%
Contains less Sat. FatSaturated fat -81.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Kiwi DV% diff.
Vitamin B12 3.66µg 0µg 153%
Vitamin C 0mg 92.7mg 103%
Selenium 44.1µg 0.2µg 80%
Protein 23.48g 1.14g 45%
Vitamin K 0.1µg 40.3µg 34%
Phosphorus 267mg 34mg 33%
Cholesterol 86mg 0mg 29%
Vitamin B3 3.949mg 0.341mg 23%
Vitamin B6 0.329mg 0.063mg 20%
Sodium 419mg 3mg 18%
Choline 91.6mg 7.8mg 15%
Magnesium 81mg 17mg 15%
Vitamin B2 0.223mg 0.025mg 15%
Fiber 0g 3g 12%
Copper 0.06mg 0.13mg 8%
Vitamin E 0.28mg 1.46mg 8%
Vitamin D 1.3µg 0µg 7%
Folate 3µg 25µg 6%
Vitamin D 51IU 0IU 6%
Carbs 0g 14.66g 5%
Vitamin B5 0.432mg 0.183mg 5%
Fructose 4.35g 5%
Calcium 72mg 34mg 4%
Zinc 0.57mg 0.14mg 4%
Calories 111kcal 61kcal 3%
Iron 0.56mg 0.31mg 3%
Potassium 430mg 312mg 3%
Manganese 0.018mg 0.098mg 3%
Vitamin B1 0.054mg 0.027mg 2%
Polyunsaturated fat 0.583g 0.287g 2%
Fats 1.18g 0.52g 1%
Vitamin A 17µg 4µg 1%
Saturated fat 0.159g 0.029g 1%
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Monounsaturated fat 0.134g 0.047g 0%
Tryptophan 0.263mg 0.015mg 0%
Threonine 1.029mg 0.047mg 0%
Isoleucine 1.082mg 0.051mg 0%
Leucine 1.908mg 0.066mg 0%
Lysine 2.157mg 0.061mg 0%
Methionine 0.696mg 0.024mg 0%
Phenylalanine 0.917mg 0.044mg 0%
Valine 1.21mg 0.057mg 0%
Histidine 0.691mg 0.027mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
39%
Kiwi
Minerals Daily Need Coverage Score
59%
Pollock
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 58)
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 is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.13g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $6.5)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.