Pollock vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between pollock and refried beans

Pollock has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, choline, and vitamin B2; however, refried beans are richer in fiber and manganese.
Pollock covers your daily vitamin B12 needs 153% more than refried beans.
Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, 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 Refried beans, canned, traditional style (includes USDA commodity).

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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.

Pollock

Refried beans

Contains more MagnesiumMagnesium	+131.4%
Contains more CalciumCalcium	+148.3%
Contains more PotassiumPotassium	+34.8%
Contains more PhosphorusPhosphorus	+190.2%
Contains more SeleniumSelenium	+660.3%

Contains more IronIron	+157.1%
Contains more CopperCopper	+115%
Contains less SodiumSodium	-11.7%
Contains more ManganeseManganese	+1505.6%

~equal in Zinc ~0.58mg

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

Refried beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+211.1%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+182.3%
Contains more Vitamin B3Vitamin B3	+976%
Contains more Vitamin B5Vitamin B5	+128.6%
Contains more Vitamin B6Vitamin B6	+219.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+332.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+40.7%
Contains more Vitamin KVitamin K	+2000%
Contains more FolateFolate	+266.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.66µg	0µg	153%
Selenium	44.1µg	5.8µg	70%
Protein	23.48g	4.98g	37%
Cholesterol	86mg	0mg	29%
Phosphorus	267mg	92mg	25%
Vitamin B3	3.949mg	0.367mg	22%
Histidine	0.691mg	153mg	22%
Vitamin B6	0.329mg	0.103mg	17%
Fiber	0g	3.7g	15%
Choline	91.6mg	21.2mg	13%
Manganese	0.018mg	0.289mg	12%
Magnesium	81mg	35mg	11%
Iron	0.56mg	1.44mg	11%
Vitamin B2	0.223mg	0.079mg	11%
Copper	0.06mg	0.129mg	8%
Vitamin D	1.3µg	0µg	7%
Vitamin C	0mg	6mg	7%
Vitamin D	51IU	0IU	6%
Vitamin B5	0.432mg	0.189mg	5%
Carbs	0g	13.55g	5%
Calcium	72mg	29mg	4%
Starch		7.43g	3%
Potassium	430mg	319mg	3%
Folate	3µg	11µg	2%
Vitamin A	17µg	0µg	2%
Vitamin B1	0.054mg	0.076mg	2%
Vitamin K	0.1µg	2.1µg	2%
Saturated fat	0.159g	0.631g	2%
Sodium	419mg	370mg	2%
Monounsaturated fat	0.134g	0.601g	1%
Calories	111kcal	90kcal	1%
Vitamin E	0.28mg	0.09mg	1%
Fats	1.18g	2.01g	1%
Net carbs	0g	9.85g	N/A
Sugar	0g	0.54g	N/A
Zinc	0.57mg	0.58mg	0%
Trans fat		0.016g	N/A
Polyunsaturated fat	0.583g	0.543g	0%
Tryptophan	0.263mg	0.065mg	0%
Threonine	1.029mg	0.231mg	0%
Isoleucine	1.082mg	0.242mg	0%
Leucine	1.908mg	0.438mg	0%
Lysine	2.157mg	0.377mg	0%
Methionine	0.696mg	0.083mg	0%
Phenylalanine	0.917mg	0.297mg	0%
Valine	1.21mg	0.287mg	0%
Omega-3 - EPA	0.086g	0g	N/A
Omega-3 - DHA	0.423g	0g	N/A
Omega-3 - ALA		0.169g	N/A
Omega-3 - DPA	0.027g	0g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A