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Pollock vs. Orange — In-Depth Nutrition Comparison

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What are the differences between pollock and oranges?

  • Pollock is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, magnesium, and choline, yet oranges are higher in vitamin C.
  • Pollock's daily need coverage for vitamin B12 is 153% more.
  • The glycemic index of pollock is lower.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Oranges, raw, all commercial varieties types in this article.

Infographic

Pollock vs Orange 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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +710%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +137.6%
Contains more IronIron +460%
Contains more CopperCopper +33.3%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +1807.1%
Contains more SeleniumSelenium +8720%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +38.9%

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%
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +457.5%
Contains more Vitamin B3Vitamin B3 +1300.4%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B6Vitamin B6 +448.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +990.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more FolateFolate +900%

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
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2397.9%
Contains more FatsFats +883.3%
Contains more OtherOther +284.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.8%

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +482.6%
Contains more Poly. FatPolyunsaturated fat +2232%
Contains less Sat. FatSaturated fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Orange
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 Orange DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.5µg 79%
Vitamin C 0mg 53.2mg 59%
Protein 23.48g 0.94g 45%
Phosphorus 267mg 14mg 36%
Cholesterol 86mg 0mg 29%
Vitamin B3 3.949mg 0.282mg 23%
Vitamin B6 0.329mg 0.06mg 21%
Sodium 419mg 0mg 18%
Magnesium 81mg 10mg 17%
Choline 91.6mg 8.4mg 15%
Vitamin B2 0.223mg 0.04mg 14%
Fiber 0g 2.4g 10%
Vitamin D 1.3µg 0µg 7%
Folate 3µg 30µg 7%
Potassium 430mg 181mg 7%
Iron 0.56mg 0.1mg 6%
Vitamin D 51IU 0IU 6%
Zinc 0.57mg 0.07mg 5%
Vitamin B5 0.432mg 0.25mg 4%
Carbs 0g 11.75g 4%
Polyunsaturated fat 0.583g 0.025g 4%
Calories 111kcal 47kcal 3%
Vitamin B1 0.054mg 0.087mg 3%
Calcium 72mg 40mg 3%
Copper 0.06mg 0.045mg 2%
Fats 1.18g 0.12g 2%
Vitamin E 0.28mg 0.18mg 1%
Vitamin A 17µg 11µg 1%
Saturated fat 0.159g 0.015g 1%
Net carbs 0g 9.35g N/A
Sugar 0g 9.35g N/A
Manganese 0.018mg 0.025mg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.134g 0.023g 0%
Tryptophan 0.263mg 0.009mg 0%
Threonine 1.029mg 0.015mg 0%
Isoleucine 1.082mg 0.025mg 0%
Leucine 1.908mg 0.023mg 0%
Lysine 2.157mg 0.047mg 0%
Methionine 0.696mg 0.02mg 0%
Phenylalanine 0.917mg 0.031mg 0%
Valine 1.21mg 0.04mg 0%
Histidine 0.691mg 0.018mg 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 Orange
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
21%
Orange
Minerals Daily Need Coverage Score
59%
Pollock
7%
Orange

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 45)
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?
Orange
Orange is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 419mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.144g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $6.6)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.