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  6. Pollock vs. Bran raw

Pollock vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between pollock and bran raw

  • Pollock has more vitamin B12; however, bran raw is richer in manganese, vitamin B1, phosphorus, fiber, iron, copper, magnesium, and zinc.
  • Bran raw covers your daily manganese needs 244% more than pollock.
  • Bran raw contains less cholesterol.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of pollock is 0.

Specific food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Oat bran, raw.

Infographic

Pollock vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +24.1%
Contains more MagnesiumMagnesium +190.1%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +866.1%
Contains more CopperCopper +571.7%
Contains more ZincZinc +445.6%
Contains more PhosphorusPhosphorus +174.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +31177.8%
~equal in Selenium ~45.2µg

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +322.8%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +184.5%
Contains more Vitamin EVitamin E +260.7%
Contains more Vitamin B1Vitamin B1 +2066.7%
Contains more Vitamin B5Vitamin B5 +245.8%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +1633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.22mg

All nutrients comparison - raw data values

Nutrient Pollock Bran raw DV% diff.
Manganese 0.018mg 5.63mg 244%
Vitamin B12 3.66µg 0µg 153%
Vitamin B1 0.054mg 1.17mg 93%
Phosphorus 267mg 734mg 67%
Fiber 0g 15.4g 62%
Iron 0.56mg 5.41mg 61%
Copper 0.06mg 0.403mg 38%
Magnesium 81mg 235mg 37%
Cholesterol 86mg 0mg 29%
Zinc 0.57mg 3.11mg 23%
Carbs 0g 66.22g 22%
Vitamin B5 0.432mg 1.494mg 21%
Vitamin B3 3.949mg 0.934mg 19%
Sodium 419mg 4mg 18%
Polyunsaturated fat 0.583g 2.766g 15%
Vitamin B6 0.329mg 0.165mg 13%
Folate 3µg 52µg 12%
Protein 23.48g 17.3g 12%
Choline 91.6mg 32.2mg 11%
Fats 1.18g 7.03g 9%
Calories 111kcal 246kcal 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Monounsaturated fat 0.134g 2.376g 6%
Vitamin E 0.28mg 1.01mg 5%
Saturated fat 0.159g 1.328g 5%
Potassium 430mg 566mg 4%
Vitamin K 0.1µg 3.2µg 3%
Selenium 44.1µg 45.2µg 2%
Vitamin A 17µg 0µg 2%
Calcium 72mg 58mg 1%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Vitamin B2 0.223mg 0.22mg 0%
Tryptophan 0.263mg 0.335mg 0%
Threonine 1.029mg 0.502mg 0%
Isoleucine 1.082mg 0.668mg 0%
Leucine 1.908mg 1.374mg 0%
Lysine 2.157mg 0.76mg 0%
Methionine 0.696mg 0.335mg 0%
Phenylalanine 0.917mg 0.908mg 0%
Valine 1.21mg 0.964mg 0%
Histidine 0.691mg 0.41mg 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

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +35.7%
Contains more WaterWater +1024.4%
Contains more FatsFats +495.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.6%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +1673.1%
Contains more Poly. FatPolyunsaturated fat +374.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.