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Pollock vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between pollock and nutmeg

  • Pollock has more vitamin B12 and selenium; however, nutmeg has more manganese, copper, fiber, iron, vitamin B1, and magnesium.
  • Pollock's daily need coverage for vitamin B12 is 153% more.

The food varieties used in the comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Spices, nutmeg, ground.

Infographic

Pollock vs Nutmeg 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%
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +22.9%
Contains more PhosphorusPhosphorus +25.4%
Contains more SeleniumSelenium +2656.3%
Contains more MagnesiumMagnesium +125.9%
Contains more CalciumCalcium +155.6%
Contains more IronIron +442.9%
Contains more CopperCopper +1611.7%
Contains more ZincZinc +277.2%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +16011.1%

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.
Pollock
10
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%
Nutmeg
3
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +291.2%
Contains more Vitamin B3Vitamin B3 +204%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +105.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +940.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +540.7%
Contains more FolateFolate +2433.3%

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
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +302.1%
Contains more WaterWater +1082.2%
Contains more FatsFats +2977.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37.9%

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
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +66.6%
Contains more Mono. FatMonounsaturated fat +2303%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Nutmeg DV% diff.
Vitamin B12 3.66µg 0µg 153%
Manganese 0.018mg 2.9mg 125%
Saturated fat 0.159g 25.94g 117%
Copper 0.06mg 1.027mg 107%
Fiber 0g 20.8g 83%
Selenium 44.1µg 1.6µg 77%
Fats 1.18g 36.31g 54%
Protein 23.48g 5.84g 35%
Iron 0.56mg 3.04mg 31%
Cholesterol 86mg 0mg 29%
Vitamin B1 0.054mg 0.346mg 24%
Magnesium 81mg 183mg 24%
Calories 111kcal 525kcal 21%
Folate 3µg 76µg 18%
Sodium 419mg 16mg 18%
Vitamin B3 3.949mg 1.299mg 17%
Carbs 0g 49.29g 16%
Choline 91.6mg 8.8mg 15%
Zinc 0.57mg 2.15mg 14%
Vitamin B2 0.223mg 0.057mg 13%
Vitamin B6 0.329mg 0.16mg 13%
Calcium 72mg 184mg 11%
Vitamin B5 0.432mg 9%
Phosphorus 267mg 213mg 8%
Monounsaturated fat 0.134g 3.22g 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin C 0mg 3mg 3%
Vitamin E 0.28mg 0mg 2%
Polyunsaturated fat 0.583g 0.35g 2%
Potassium 430mg 350mg 2%
Vitamin A 17µg 5µg 1%
Net carbs 0g 28.49g N/A
Sugar 0g 2.99g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 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 Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
18%
Nutmeg
Minerals Daily Need Coverage Score
59%
Pollock
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 25.781g)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 403mg)
Which food is cheaper?
Nutmeg
Nutmeg is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.