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  6. Pollock vs. Lupin Bean Raw

Pollock vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between pollock and lupin Bean Raw

  • Pollock has more vitamin B12 and selenium; however, lupin Bean Raw is higher in copper, manganese, folate, fiber, vitamin B1, iron, and zinc.
  • Pollock covers your daily need for vitamin B12, 153% more than lupin Bean Raw.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Lupins, mature seeds, raw.

Infographic

Pollock vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +437.8%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +144.4%
Contains more PotassiumPotassium +135.6%
Contains more IronIron +678.6%
Contains more CopperCopper +1603.3%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +13133.3%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +80.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1085.2%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more FolateFolate +11733.3%
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B6 ~0.357mg

All nutrients comparison - raw data values

Nutrient Pollock Lupin Bean Raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Copper 0.06mg 1.022mg 107%
Manganese 0.018mg 2.382mg 103%
Folate 3µg 355µg 88%
Fiber 0g 18.9g 76%
Selenium 44.1µg 8.2µg 65%
Vitamin B1 0.054mg 0.64mg 49%
Iron 0.56mg 4.36mg 48%
Zinc 0.57mg 4.75mg 38%
Cholesterol 86mg 0mg 29%
Magnesium 81mg 198mg 28%
Protein 23.48g 36.17g 25%
Phosphorus 267mg 440mg 25%
Sodium 419mg 15mg 18%
Choline 91.6mg 17%
Potassium 430mg 1013mg 17%
Calories 111kcal 371kcal 13%
Carbs 0g 40.37g 13%
Fats 1.18g 9.74g 13%
Polyunsaturated fat 0.583g 2.439g 12%
Vitamin B3 3.949mg 2.19mg 11%
Monounsaturated fat 0.134g 3.94g 10%
Calcium 72mg 176mg 10%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin B5 0.432mg 0.75mg 6%
Vitamin C 0mg 4.8mg 5%
Saturated fat 0.159g 1.156g 5%
Vitamin A 17µg 0µg 2%
Vitamin E 0.28mg 2%
Vitamin B6 0.329mg 0.357mg 2%
Net carbs 0g 21.47g N/A
Vitamin B2 0.223mg 0.22mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.289mg 0%
Threonine 1.029mg 1.331mg 0%
Isoleucine 1.082mg 1.615mg 0%
Leucine 1.908mg 2.743mg 0%
Lysine 2.157mg 1.933mg 0%
Methionine 0.696mg 0.255mg 0%
Phenylalanine 0.917mg 1.435mg 0%
Valine 1.21mg 1.51mg 0%
Histidine 0.691mg 1.03mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +605.5%
Contains more ProteinProtein +54%
Contains more FatsFats +725.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +94.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +2840.3%
Contains more Poly. FatPolyunsaturated fat +318.4%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.