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Pollock vs. Palm oil — In-Depth Nutrition Comparison

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Important differences between pollock and palm oil

  • Pollock has more vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, and magnesium; however, palm oil has more vitamin E.
  • Palm oil's daily need coverage for saturated fat is 246% more.
  • Palm oil is lower in cholesterol.

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

Infographic

Pollock vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +30433.3%
Contains more Vitamin EVitamin E +5592.9%
Contains more Vitamin KVitamin K +7900%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +8374.6%
~equal in Carbs ~0g

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +27511.9%
Contains more Poly. FatPolyunsaturated fat +1495.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Palm oil DV% diff.
Saturated fat 0.159g 49.3g 223%
Vitamin B12 3.66µg 0µg 153%
Fats 1.18g 100g 152%
Vitamin E 0.28mg 15.94mg 104%
Monounsaturated fat 0.134g 37g 92%
Selenium 44.1µg 0µg 80%
Polyunsaturated fat 0.583g 9.3g 58%
Protein 23.48g 0g 47%
Calories 111kcal 884kcal 39%
Phosphorus 267mg 0mg 38%
Cholesterol 86mg 0mg 29%
Vitamin B6 0.329mg 0mg 25%
Vitamin B3 3.949mg 0mg 25%
Magnesium 81mg 0mg 19%
Sodium 419mg 0mg 18%
Vitamin B2 0.223mg 0mg 17%
Choline 91.6mg 0.3mg 17%
Potassium 430mg 0mg 13%
Vitamin B5 0.432mg 0mg 9%
Vitamin D 1.3µg 7%
Vitamin K 0.1µg 8µg 7%
Copper 0.06mg 0mg 7%
Iron 0.56mg 0.01mg 7%
Calcium 72mg 0mg 7%
Vitamin D 51IU 6%
Vitamin B1 0.054mg 0mg 5%
Zinc 0.57mg 0mg 5%
Vitamin A 17µg 0µg 2%
Manganese 0.018mg 1%
Folate 3µg 0µg 1%
Tryptophan 0.263mg 0mg 0%
Threonine 1.029mg 0mg 0%
Isoleucine 1.082mg 0mg 0%
Leucine 1.908mg 0mg 0%
Lysine 2.157mg 0mg 0%
Methionine 0.696mg 0mg 0%
Phenylalanine 0.917mg 0mg 0%
Valine 1.21mg 0mg 0%
Histidine 0.691mg 0mg 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 Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
26%
Palm oil
Minerals Daily Need Coverage Score
59%
Pollock
0%
Palm oil

Comparison summary

Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 49.141g)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 419mg)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.